April 2024 Newsletter

In this newsletter

• Upcoming Seminars & Events

• POD Meeting April/May Schedule

• ACH Now Accepted

• April Athlete of the Month - Krista Dornbush

• April Spirit of the Month - Jordan Vigil

Upcoming Seminars & Events
Here are the upcoming seminars, certification courses, & social events for March-April.
REGISTER HERE for any of the below events:

• April 6-7 USAW L1 Coaching Course

• April 13 Weightlifting Meet @ Barbarian Barbell

• April 27-28 SoCal Spring Classic | Please volunteer! Sign up HERE to help out your teammates.

• May 11-12 USAW L2 - this is the first L2 in Southern California in YEARS! Grab your spot if you’ve already completed your L1.

• May 25 Bar Slams & Grand Slams (Yankees vs Padres) @ Strength Tank

April Pulls 5 Weightlifting Meet at Barbarian Barbell: Saturday April 13, 2024
Below is a list of our athletes that will be lifting at the April Pulls 5 meet. Come out to Barbarian Barbell in Van Nuys and cheer your teammates on!
Jacob Laster 3pm
Patrick Whitmore 3pm
Cesar Flores 3pm
Nyssa Leon 5:15pm
Jordyn Cooley 5:15pm
Georgia Cameron 5:15pm
Bailee Pharris 5:15pm
Kayla Kass 5:15pm

ACH Now Accepted
If you prefer to make payments via ACH, you can now do so in our system - and we would love you for it since the transaction fees are drastically cheaper! You can update your payment method here and then let us know to switch over your future bills by emailing danielle@socalwlc.com.

POD Meeting Schedule
If you’re new to SoCal, you can learn about our POD system by watching the video HERE. We developed the POD system to ensure that every athlete has the resources available to them to crush their goals this year. Every athlete will belong to a POD that will meet with their coach 1-2 times per month. These PODS will consist of Local, Regional, National, and Masters athletes. These meetings will provide valuable face to face time with your coach and ensure that you’re on track with your goals and training for upcoming meets. All meetings will be held on Tuesdays in the Onyx office and will also be available on Zoom if you are unable to attend in person. If you’re not sure which POD you’re in, you can check HERE. This will be the upcoming POD meeting schedule for March-April:

April 2: National 6:45pm

April 9: Masters 6:45pm

April 16: National 6:45pm

April 23: Local, Regional 6:45pm

May 7: Masters 6:45pm

May 14: National 6:45pm

May 21: Local, Regional 6:45pm

May 28: National 6:45pm

To access the Zoom link for ALL meetings, click here.

April Athlete of the Month: Krista Dornbush

Krista has intertwined herself into the fabric of SoCal Weightlifting since she began here in 2019. She has competed in sports nonstop since high school, and finding someone with as much competitive drive as she has is not easy. She even competes with how much she can volunteer when we host a competition, ensuring she volunteers more than anyone else. This year she has even stepped up to be the Vounteer Coordinator for our meets which has been a huge help to all of us. Krista has always been great at focusing on the technical aspect of Olympic weightlifting and it has shown in her movement a lot from where she started. Her journey has taken her all over the US, and most recently, she went to Reno at the Masters National Championship, where she went 6/6 for the very first time at any level meet. Krista totaled 110kg, which is an all-time personal record and well deserved after a very focused block of training working on all the weak points and trusting herself to perform when it counts. Krista is very special to SoCal because of who she is as a person and her commitment to the pursuit of excellence. Not to mention she bakes the best cakes in the entire world and always shows up to our social events with at least one to share with everyone. We’re looking forward to seeing what she does next, and whatever it may be, we know it will be done with extreme dedication and attention to detail.

April Spirit of the Month: Jordan Vigil

Jordan joined SoCal at the end of October 2023, and has been such a breath of fresh air for our gym. With his bright smile and contagious carefree attitude, he makes the SoCal team and staff love coming in each day. He is the first person to ask you how you’re doing or how your week has been and he’ll remember to check in on whatever the last topic it was that you discussed with him. He’s not someone who just talks the talk, he walks the walk by always making it in whether it’s morning or night to get his training in all while juggling his crazy work schedule as an EMT, sometimes coming off of only a few short hours of sleep. One of the best things about Jordan is that he can walk that very fine line of not taking himself too seriously while also dialing in with extreme focus when it’s time to get to business and put the work in. It’s hard to find an athlete who can balance both, and Jordan seems to do it with ease. With his recent clean and jerk PR at 100kg, he has shown his dedication to his training and it has certainly paid off. Although it’s only been 5 months since Jordan joined us at SoCal, you would think he’s been here for forever with how quickly he has extablished solid friendships with so many different people here at the gym. We are excited to see Jordan’s development, not only as an athlete here at SoCal, but as a key member of our culture who befriends old and new members alike, and continues to put a smile on everyone’s face everytime he’s here.

March 2024 Newsletter

In this newsletter

• Upcoming Seminars & Events

• POD Meeting March/April Schedule

• Sports Massage by Patrick

• March Athlete of the Month - Cesar Flores

• March Spirit of the Month - Tony Sosa

Upcoming Seminars & Events
Here are the upcoming seminars, certification courses, & social events for March-April.
REGISTER HERE for any of the below events:

• March 2 Trunk Stability Seminar with Christine Na, DPT

• March 8 Ducks Game at Honda Center - get your tickets by March 4 at the link above so we can purchase the correct amount!

• March 16 In-House Meet | Please volunteer! Sign up to HERE help out your teammates.

• March 23 Intro to Weightlifting Class at 1pm

• March 27 Associate Coaching Course Cohort 2 Start Date

• March 30 Clean & Jerk Seminar at CrossFit CrownTown in Corona

• April 6-7 USAW L1 Coaching Course

• April 27-28 SoCal Spring Classic | Please volunteer! Sign up HERE to help out your teammates.

• May 11-12 USAW L2 - this is the first L2 in Southern California in YEARS! Grab your spot if you’ve already completed your L1.

Trunk Stability Seminar with Christine Na, DPT: March 2
This will be a 90 minute hands-on seminar reviewing and teaching proper breathing and bracing for weightlifting. If you feel like your weightlifting gains are limited by re-occuring back pain, this seminar is for you! We will also be covering how to maximize your power through your pull/deadlift in the clean and snatch. Lastly, we will teach you a practical approach of modifying exercises for your specific needs. So come ready to move! Everyone of all ages and levels are welcome to join.

Anaheim Ducks vs. Dallas Stars: March 8
Join us on Friday night to head to Honda Center and watch the Ducks take on the Dallas Stars. Purchase your tickets at the link above by March 4 so we can do a group purchase and all sit together. 8 tickets are sold already, we’d love to have more of you!

In-House Meet: March 16
This meet is for any of our new SoCal athletes who have never competed before. If you’re interested in giving competition a try, this is the perfect opportunity to do it in a stress-free, fun environment with all of your teammates there to cheer you on. The meet will start after training on Saturday. If you’re an athlete that trains on Saturdays, please consider hanging out for a couple hours afterwards to help out. Volunteer list can be found HERE. The competition will be capped at 15 athletes and will be just one session based on entry total.

Intro to Weightlifting Class: March 23 at 1pm
This free class is for beginners who want to learn more about weightlifting but aren’t sure how to get started. This is PERFECT to bring your friends to! Brandon will lead the group as we spend some time chatting about weightlifting and then get onto the floor to try out the movements ourselves.

Associate Coaching Course Cohort 2 Start Date: March 27
Have you ever wanted to nerd out on weightlifting and learn more about what your weightlifting coaches know? Chris and Spencer run a weightlifting coaching class 1hr/week and we are starting a new cohort on March 27! You can learn more about this 16 week course here.

POD Meeting Schedule
If you’re new to SoCal, you can learn about our POD system by watching the video HERE. We developed the POD system to ensure that every athlete has the resources available to them to crush their goals this year. Every athlete will belong to a POD that will meet with their coach 1-2 times per month. These PODS will consist of Local, Regional, National, and Masters athletes. These meetings will provide valuable face to face time with your coach and ensure that you’re on track with your goals and training for upcoming meets. All meetings will be held on Tuesdays in the Onyx office and will also be available on Zoom if you are unable to attend in person. If you’re not sure which POD you’re in, you can check HERE. This will be the upcoming POD meeting schedule for March-April:

March 5: National 6:45pm

March 12: Masters 6:45pm

March 19: National 6:45pm

March 26: Local, Regional 6:45pm

April 2: National 6:45pm

April 9: Masters 6:45pm

April 16: National 6:45pm

April 23: Local, Regional 6:45pm

To access the Zoom link for ALL meetings, click here.

Sports Massage by Patrick Whitmore
Patrick is trained in a variety different massage techniques including ART (Active Release Technique) and Graston Scraping. After recognizing the value of this treatment within his own competitive weightlifting career, Patrick learned how to incorporate this craft with his own clients, and now brings this service into SoCal to help keep our member base healthy and mobile. Patrick understands the unique demands of Olympic Weightlifting, and the way this sports produces wear and tear on the body. Whether it be chronic tightness, chronic pain, or just general fatigue, he can help keep you healthy and pushing towards PR’s without worrying about pain or injuries. Book your complimentary 25 minute introductory session by reaching out to Patrick at (530) 321-2069. Patrick will be hosting an Open House on Saturday, March 9th with 25min complimentary sessions all day long. There will be a sign up sheet for time slots at the gym.

March Athlete of the Month: Cesar Flores
On October 3rd, 2020, I witnessed an athlete attempt a 5kg PR snatch at 165kg thirteen times. Yes, that is correct. Thirteen attempts, none successful. Cesar Flores was not a SoCal athlete at this time; it would have taken another two months and an unfortunate wrist injury before he switched teams and joined SoCal. I sat in my chair, observing this situation, trying to capture every moment and detail to understand better who Cesar was. Is he taking it again? How strong must he be to catapult 165kg that high with such bad technique? Who takes a PR at that weight that many times? Is this kid ever going to throw in the towel?  I am writing about that almost comical day to make sure the Big Dog gets his serving of humble pie for the day and to highlight the type of individual Cesar is. I don’t care who you are or what you’ve accomplished; going under a 363lb snatch thirteen times takes a serious dose of courage and commitment, especially moving the way Cesar did then! After that day, I knew his path and mine would converge. I saw the talent, the potential, the dedication, and the stubbornness—all the right ingredients to make a good Weightlifter. In the last three years coaching Cesar, we have had glimpses of his potential, but we’ve struggled to stay healthy long enough to see all that come together on the big stage. Last year was the year he had been waiting for. Third place at AO 1, third place in the Clean & Jerk, fourth overall at Senior Nationals, and another third-place finish at AO Finals with a new PR total to round off the year. Physically, mentally, and emotionally, Cesar finally stepped into his own. Into the Cesar, we all know he is capable of becoming. Most importantly, he started to accept responsibility for himself and his future goals and allow himself to go after them. He finally started to get out of his way. Fast forward to now, only eight weeks into the 2024 Nationals cycle, and Cesar’s progress is only accelerating. 140 is now a daily weight, and 150 is going overhead weekly. He hit a world-class (that’s not hyperbole) Front Squat at 300kg, and his technique continues improving. He is separating himself from a mid-pack super heavyweight into a threat that everybody in his weight class is paying attention to. The takeaway for all of us is that when you organize your life, commit to the vision you have set out for yourself, and do the work, you may surprise yourself with what you are capable of. Cesar is on the move and more committed to making his vision a reality than he was on that October day. 

By Chris Amenta

March Spirit of the Month: Tony Sosa
The Pursuit of Excellence is one of our Core Values here at SoCal Weightlifting, and Tony Sosa has embodied that since day one. He trains with ferocious intensity, is constantly looking to improve, and is one of the absolute best at taking ownership in every situation he is in. What makes Tony a perfect candidate for Spirit of the Month is what he has done when things haven’t gone his way. Tony had a tough competition at AO2 and instead of sulking about it, he found a way to make things happen on the platform and preserved the momentum that our team needed during a long weekend. Upon returning to SoCal, Tony immediately got to work on his Plus Delta, which recognizes everything that went well and everything that could be improved on. He took the time to look inward first and took complete ownership over the things in his control and made a plan to improve them. Just recently, Tony has encountered shoulder issues and has had to put weightlifting on the back burner while he heals up. In the interim Tony has found a way to be excellent in the training that he is ABLE to do. He has worked on his pulling mechanics, has pushed the strength movements, and has kept a positive outlook on his training process. Tony has also been a part of the POD meetings and is right in the mix with everyone despite not being able to prepare for a competition at the moment. He didn’t hesitate to jump in with ideas and was upstairs with a pen and a paper taking notes because he knows that when he returns to training, he will be able to apply the things he is learning at the moment. It is incredibly easy to embody a core value when things are going well, but to maintain that level of excellence when things go south is an entirely different ballgame. Tony has stepped up for himself as well as for this gym and has consistently gone above and beyond for himself and those around him. Thank you for being that example Tony. We cannot wait until you are putting a barbell over your head on the lanes and on the big stage again! Your refusal to roll over and your relentless commitment to progress will absolutely pay off!

By Spencer Troutman

February 2024 Newsletter

In this newsletter

• Upcoming Seminars & Events

• POD Meeting Feb/March Schedule

• Athlete & Volunteer Liason

• SoCal Social Committee

• February Athlete of the Month - Marissa Campbell

• February Spirit of the Month - Chris Fox

Upcoming Seminars & Events
Here are the upcoming seminars, certification courses, & social events for January - February.
REGISTER HERE for any of the below events:

• Feb 3 - SoCal Brunch

• Feb 9 - Hangout at Karl Strauss @7:30pm (organized by Social Committee)

• Feb 10 - Galentine’s Lift & Clothing Swap

  • This is for ALL gals in our weightlifting community - not just SoCal athletes. Free drop in to train for those joining us for the clothing swap. Training ends at 12pm, champagne gets popped, and swapping begins!

• Feb 16 - SoCal Skate Night at FV Skate

• Feb 17 - Pre-training meet up at Portola Coffee @9:00am (organized by Social Committee)

• Feb 17-18 - USAW L1 Coaching Certification at SoCal with Chris

• Feb 23 - Hangout at Salty Bear Brewery @7:30pm (organized by Social Committee)

• March 2 - Trunk Stability Seminar with Christine Na, DPT

• March 8 - Ducks Game at Honda Center

• March 16 - In-House Meet

• April 27-28 - SoCal Spring Classic | We need volunteers! Sign up HERE to help out your teammates.

POD Meeting Schedule
If you’re new to SoCal, you can learn about our POD system by watching the video HERE. We developed the POD system to ensure that every athlete has the resources available to them to crush their goals this year. Every athlete will belong to a POD that will meet with their coach 1-2 times per month. These PODS will consist of Local, Regional, National, and Masters athletes. These meetings will provide valuable face to face time with your coach and ensure that you’re on track with your goals and training for upcoming meets. All meetings will be held on Tuesdays in the Onyx office and will also be available on Zoom if you are unable to attend in person. If you’re not sure which POD you’re in, you can check HERE. This will be the upcoming POD meeting schedule for February-March:

February 6: National 6:45pm

February 13: Masters 6:45pm

February 20: National 6:45pm

February 27: Local, Regional 6:45pm

To access the Zoom link for ALL meetings, click here.

Athlete & Volunteer Liason
As you all know, SoCal is known for running the best meets around, and none if it would be possible without the help of all of our awesome volunteers that continually show up to support SoCal as well as their teammates. Krista Dornbush has graciously volunteered to be our Athlete & Volunteer Liason to help organize and streamline the entire process for us. Krista has a ton of experience both competing and volunteering at our meets so she’s very knowledgable of everything that goes into it. She has rolled out an awesome new sign up system and will be in charge of communication & logistics with the volunteers. Any general inquiries can also be brought to Danielle as she will be supporting Krista in her role.

SoCal Social Committee
Krista Dornbush, Jordyn Cooley, and Morgan Baumgartner have joined forces to create the SoCal Social Committee! They will be coordinating casual social outings for athletes to hang out, get to know each other outside of training, and generally just have a great time with old and new friends. See above calendar of events for upcoming hangouts and make sure you’re watching our instagram (@socalwlc) stories for any announcements!

February Athlete of the Month: Marissa Campbell

Marissa Campbell is February’s Athlete of the Month. She embodies everything that we look for when athletes come into SoCal Weightlifting. Marissa is a welcoming person who cares about everyone around her. She always has a positive mindset that she brings to every session and is always looking for more when it comes to training. When she first joined SoCal in September, she came from a CrossFit background, so we had to work on some mobility and movement pattern corrections. Without hesitation, she was very open to this new training. There was no push back and she was 100% open to all the new coaching she was getting. Marissa has improved so much in the short amount of time in SoCal. Her willingness to be coached and take cues speaks volumes about the type of person she is. Marissa is always looking for more opportunities to get better in the sport of weightlifting. From more training days, to looking for different Premiers to work on technique, to more accessory work. She does everything that we ask her, from the warm-ups all the way into finishing all of her accessory work even if it takes multiple hours. Marissa has some big goals this year and is looking to compete at her first weightlifting meet this year at our in-house meet in March, and then will be looking to do the Mavrik Summer Classic. We appreciate the positivity that you bring to the gym and look forward to watching you crush your goals this year. Keep up the great work Marissa.

February Spirit of the Month: Chris Fox

Chris Fox has been one of the most dedicated members since he walked in our old location in June of 2021. His goals were a bit different than our typical member, but he was absolutely ready to make a change in his life. Since that first meeting, Chris has chipped away at his training and has quietly made some of the most dramatic changes in the entire gym. When he joined, Chris was unable to get anywhere near depth on a squat, and now routinely squats to depth with over double the weight that he started out with. That is just one example of the progress that Chris has made since joining SoCal. His commitment to himself and his training has only increased along with his time here which is why he is our Spirit of the Month. Chris has not allowed himself to get complacent with training or with his improvement in general. He has used the momentum that he gained in training and has applied it to other areas of life with incredible success. Chris is also one of the most refreshing people in our gym. I always look forward to a great conversation when I see him and know that I am going to walk away having learned somethings new or will simply be in a better mood. That ability right there is yet another reason why he embodies the Spirit of SoCal. We all get so caught up in training sometimes, so those moments of connection are so damn important. Chris has provided so many of those moments all while still coming in and working his ass off each day he is here. His progress has been jaw dropping and he shows no signs of slowing down. Chris, we are so thankful that you walked through our doors two and a half years ago, and are even more grateful that you have stuck with it!

January 2024 Newsletter

In this newsletter

• Upcoming Seminars & Events

• Intro to Weightlifting Class - invite your friends/family!

• POD Meeting Jan/Feb Schedule

• January Athlete of the Month - Matt Kaplan

• January Spirit of the Month - Logan Bechtold

Upcoming Seminars & Events
Here are the upcoming seminars, certification courses, & social events for January - February.
REGISTER HERE for any of the below events:

• Jan 6 - HB Dog Beach Outing

  • Join us at 2pm at Goldenwest x PCH ON the beach with your pup for an hour or two of play! Sarah will be there with Zoë | No registration necessary

• Jan 20 - Intro to Weightlifting Class (free to register for NEW individuals!)

• Feb 3 - Strength Supremacy

• Feb 10 - Galentine’s Lift & Clothing Swap

  • More details to come but this is for ALL gals in our weightlifting community - not just SoCal athletes.

• Feb 17-18 - USAW L1 Coaching Certification at SoCal with Chris

• April 27 - SoCal Spring Classic | Registration opens Jan 23rd at 9am PST!

Intro to Weightlifting: Saturday January 20th
We are hosting an Intro to Weightlifting class on January 20th from 1pm-2pm and we would love for you to invite any friends or family members who may be interested in trying out weightlifting but have never done it before. This class is for beginners who want to learn more about weightlifting but aren’t sure how to get started. We’ll spend some time chatting about weightlifting and then get onto the floor to try out the movements ourselves!

POD Meeting Schedule
We’re rolling out our POD system in 2024! If you missed the presentation at the End of Year Party, you can watch the video HERE. We developed the POD system to ensure that every athlete has the resources available to them to crush their goals this year. Every athlete will belong to a POD that will meet with their coach 1-2 times per month. These PODS will consist of Local, Regional, National, and Masters athletes. These meetings will provide valuable face to face time with your coach and ensure that you’re on track with your goals and training for upcoming meets. All meetings will be held on Tuesdays in the Onyx office and will also be available on Zoom if you are unable to attend in person. If you’re not sure which POD you’re in, you can check HERE. This will be the upcoming POD meeting schedule for January-February:

January 2: National 6:30pm

January 9: Local, Regional, Masters 6:30pm

January 16: Masters 6:30pm

January 23: National 6:30pm

January 30: Local, Regional 6:30pm

To access the Zoom link for ALL meetings, click here.

January Athlete of the Month: Matt Kaplan

Matthew Kaplan is our Athlete of the Month for January, and he earned the hell out of it. Matt has always been the silent hard worker in the room. He comes in carrying an overflowing plate of responsibility from work and life, but still finds a way to train with complete focus and intensity. He has never wanted any of the coaches to sugarcoat things, and is constantly looking for ways to improve himself as an athlete. His work ethic is unquestionable, and his ability to overcome external stressors is unparalleled. With all of that being said, Matt has been chasing the elusive standout competition performance that we all knew he was capable of. We sat down early in 2023 and came up with a plan to make this happen, and I am so proud to say that we accomplished exactly that. We started by attacking his starting position and his understanding of the second pull, then we moved to his third pull and receiving position. Shortly after that, we started attacking the jerk and just plugged away for months and got a bit better each week. We didn’t do anything fancy, but because of Matt’s ability to get in and execute, we didn’t need anything except the basics. Finally, Matt worked extremely hard on keeping his mind calm and collected throughout the ups and downs of training. He didn’t get too wrapped up in the tough days, and didn’t over celebrate his good days. Instead, he took the ups and downs in stride and kept his mind completely focused on the task at hand, which just so happened to be the biggest meet of his career. It is one thing to implement change at the local level, but an entirely different thing to do it on a national platform. When we arrived in North Carolina, I could see a different Matt. He was completely dialed in at the training hall, but he balanced this with a very relaxed demeanor the rest of the time. He was in complete control of his weight cut, and also took steps to minimize his never ending work stress while he was out there. This all led to a pivotal performance on Saturday. Matt stepped up and kept our team from losing momentum by implementing everything he had worked so hard on this past year. He was calm in the back room, focused when he needed to take a warmup lift, and completely in control of his process when he took the stage. This resulted in him hitting 98/133/231 for a comp snatch, clean and jerk, and total PR on the big stage. He nearly walked away with a 101 snatch but was called on a slight press out, and somehow found a way to pull under a 137 clean with almost no recovery time. This performance was what he needed in order to show himself that the work he put in had paid off, but more importantly, it was the performance the team desperately needed in order to keep our momentum going. We still have things to work on, and Matt will undoubtedly be ready to attack 2024 with even bigger performances in mind!

January Spirit of the Month: Logan Bechtold

Logan Bechtold embodies everything we look for in a SoCal Spirit of the Month. He is a key part of our culture from the first day that he showed up in April of 2023. How he shows up every day regardless of the type of day he had or coming off a long shift at work. Being a Firefighter and training is no easy task. He continues to cheer on his fellow teammates and pushes everyone around him. Which helps elevate the entire gym and draws people to him. When you see Logan in the gym, it’s always with a big smile and a beautiful mustache. He is so coachable and able to to cues from all the coaches which I believe speaks highly to his character and the type of person Logan is. Logan competed in his first meet at the Onyx Winter Classic. For it being his first meet, we were highly impressed with his demeanor and calmness in the backroom. He controlled his emotions on the platform and after he made his first snatch, we knew it was going to be a great day for him. Logan went 5 for 6 and hit a 75kg snatch and a 83kg Clean & Jerk for a 158 total. It was like almost someone had been fire tested before.For someone who was sick for two weeks before the meet, I would say he handled it like a professional. With everything going on in his life leading up to the meet we are highly impressed with the outcome. We are extremely proud of you Logan and we are so happy to have you at SoCal. You are a core piece of SoCal in such a short amount of time here. We look forward to seeing your growth in 2024. Keep up the great work.

December 2023 Newsletter

In this newsletter

• Upcoming Local Meets: Onyx Winter Classic (volunteers needed!)

• AO Finals in Wilmington, NC

• Upcoming Seminars & Events

• Holiday Hours

• Intro to Weightlifting Class - invite your friends!

• End of Year Party!

• Associate Coaching Course

• December Athlete of the Month - Patrick Whitmore

• December Spirit of the Month - Georgia Cameron

Onyx Winter Classic: Dec 16-17 2023
We will be hosting the Onyx Winter Classic Weightlifting Meet on December 16-17, 2023!
Prizes
All athletes will receive giveaway swag bags valued at over $100!
Weight class winners will receive a leather weightlifting belt from Onyx Weightlifting Co. valued at $279!
Volunteers still needed! SIGN UP HERE

AO Finals Registrants and Prelim Start List
Below is the start list and times the athletes will be lifting at AO Finals. Livestream the competition HERE and watch your friends lift, maybe even throw a watch party! Times are in PST.

Friday, December 8th

1. Danny Ear 81D 9am

2. Jordyn Cooley 59B 11am

3. Georgia Cameron 59B 11am 

Saturday, December 9th

1. Bailee Pharris 76C 11am

2. Matt Kaplan 96C 1pm

3. Jacob Laster 89A 3pm

Sunday, December 10th

1. Denali Scoular 109kg 5am

2. Patrick Whitmore 109B 9:20am 

3. Stefani Warnick 87A 11am

4. Kayla Kass 87A 11am

5. Cesar Flores 109+A 1:15pm

Upcoming Seminars & Events
Here are the upcoming seminars, certification courses, & social events for December - February. The USAW L1 course will be hosted at SoCal Weightlifting. REGISTER HERE for any of the below events:

• Shoulder Mobility Seminar with Christine Na, DPT Dec 2

• Onyx Winter Classic Dec 16-17 - volunteers needed!

• Award Presentations at the End of Year Party Dec 31

• Strength Supremacy Jan 13

• HB Dog Beach Outing Jan 13

• Intro to Weightlifting Class Jan 20 (free to register for NEW individuals!)

• Skate Night Jan 26

• SoCal Brunch Feb 3

• Associate Coaching Course Feb 6

• USAW L1 Coaching Certification February 17-18

Adjusted Holiday Hours

We will only have one coach on the floor from Dec 26-30 to give our coaches a break, thanks for your understanding!

• Monday Dec 25: no coaching hours

• Tuesday 4p-8p Spencer

• Wednesday 4p-8p Brandon

• Thursday 4p-8p Kody

• Friday 4p-8p Sutter

• Saturday 8a-12p Chris

• Monday Jan 1 - Will be NORMAL coaching hours

Intro to Weightlifting: Saturday January 20th
We are hosting an Intro to Weightlifting class on January 20th from 1pm-2pm and we would love for you to invite any friends or family members who may be interested in trying out weightlifting but have never done it before. This class is for beginners who want to learn more about weightlifting but aren’t sure how to get started. We’ll spend some time chatting about weightlifting and then get onto the floor to try out the movements ourselves!

End of Year Holiday Party: Sunday, December 31

It’s that time of year again! Join us at our End of Year Holiday Party while we take a look back at 2023, roll out some exciting stuff for 2024, and celebrate with all your friends. We decided to shake it up this year and make it a theme - so whether you prefer groovy flower power or disco glam… or you were just a big fan of That 70’s Show, any kind of 1970’s attire will do! We will have food, music, dancing, awards, and more! Party starts at 6pm and will go til about 9pm. Purchase your ticket HERE and come boogie the night away!

Associate Coaching Course: Coming February 2024
We have some exciting news! We’re rolling out a brand new 15-week LIVE coaching course with Coach Chris and Spencer. The goal of this coaching course is to advance your knowledge of weightlifting for yourself and for your athletes. The course will focus on the development of your skills in 5 different areas of coaching: Programming, Athlete Development, Athlete/Coach Relationship, Coaching Development and Mechanics of the Lifts. You will come away from this course having developed a substantial level of knowledge as a coach in the sport of weightlifting. Get more info at our events page.

December Athlete of the Month: Patrick Whitmore

Patrick Whitmore is our athlete of the month for December and he has earned it for the entire 12 months that he has been back in this gym. Pay was with us from 2019-2021 but had to step away from the gym and the sport in order to focus on getting his life on track. He left in 2021 with a massive uphill battle, but has returned to us a completely reformed man. The work that has been put in over the last few years is nothing short of astounding and it has all culminated in one of the most dominant years of weightlifting that we have seen in this gym. Patrick took ownership over every single mistake that he made, got his ass to work and showed up last December ready to make amends and make progress in the sport of weightlifting. It’s safe to say he accomplished that AND more this this year. Patrick came in with a 130 kg snatch and a 161 kg clean and jerk which were already respectable numbers. Not only did he surpass them, but he blew them out of the water. Patrick has added 21 kg to his training total, hitting 141/171 and also qualified for his first ever American Open Finals in the process. The man has been on an absolute tear in competition this year as well, taking his competition total from 288 to 306 in exactly six months which is absolutely absurd. If you have been in the gym while Patrick is training, you understand how he accomplished everything that he has. The man trains with ferocious intensity, and is built for game day. If you need him to show the hell up, he answers the call every single time. Patrick, we are so proud of the work you have done to become the athlete and man that you are today, and can’t wait to watch you put everyone on notice at the American Open!

December Spirit of the Month: Georgia Cameron

It may have taken a year of training for Georgia to land on this board, but she has embodied the spirit of this team since day one. When looking at her training through our core values, she goes above and beyond in all areas. She is methodical & diligent with her daily process before, during, and after training to set herself up for success. Georgia takes ownership & responsibility for every component of the training process. For example, with only three weeks left in the prep for AO Finals, Georgia brought up a change in her exercise selection that she felt would help get her snatch feeling more connected. Opposed to sitting back and not taking action, she took it upon herself to discuss a change that she believed would give her a slight edge. After communicating this small adjustment with me, we both agreed the change seemed logical with no downsides. We implemented the change and saw immediate positive results. If things are not going her way, she doesn’t look to blame others or make excuses. She is constantly finding ways to get results & improve performance. Georgia’s positive & focused training mindset is infectious and has helped her integrate into this team quickly and easily. All of these factors plus many more, are all foundational building blocks that will pay off in the long run, not only for her, but for all of us. When we surround ourselves with like-minded, forward-thinking individuals who are striving for excellence across all areas of their lives, everybody’s “normal” is elevated. Georgia, you have been an amazing addition to our team. Keep training hard, stay focused on your process, and be committed to building a better version of yourself. Your future looks bright!

November 2023 Newsletter

In this newsletter

• Upcoming Local Meets: Onyx Winter Classic (volunteers needed!)

• Upcoming Seminars & Events

• Thanksgiving Holiday Hours

• Intro to Weightlifting Class - invite your friends!

• Athlete Appreciation Week

• Live Coaching Course

• November Athlete of the Month - Gianna DiLiberto

• November Spirit of the Month - Ashley Ferguson

Onyx Winter Classic: Dec 16-17 2023
We will be hosting the Onyx Winter Classic Weightlifting Meet on December 16-17, 2023!
Prizes
All athletes will receive giveaway swag bags valued at over $100!
Weight class winners will receive a leather weightlifting belt from Onyx Weightlifting Co. valued at $279!
Volunteers needed! SIGN UP HERE

Upcoming Seminars & Events
Here are the upcoming seminars and certification courses for October & November. The USAW L1 course will be hosted at SoCal Weightlifting. REGISTER HERE for any of the below events:

• Weightlifting Seminar at VNTR Fitness Nov 4

• USAW L1 Coaching Certification Nov 11-12

• Athlete Appreciation Week Nov 13-18 (no registration needed)

• Intro to Weightlifting Class Nov 16

• Award Presentations at the End of Year Party Dec 31

Athlete Appreciation Week Nov 13-18
Each day during this week athletes that are present at the gym will receive a small token of our appreciation in the form of gifts, discounts from local businesses as well as SoCal gear & retail items, and more! Each day will be something different so you’ll have to show up to find out and be showered with appreciation.

Intro to Weightlifting: Thursday, November 16th at 7-8pm
We are hosting our first Intro to Weightlifting class on November 16 and we would love for you to invite any friend or family member who may be interested in trying out weightlifting but has never done it before. This class is for beginners who want to learn more about weightlifting but aren’t sure how to get started. We’ll spend some time chatting about weightlifting and then get onto the floor to try out the movements ourselves!

Adjusted Holiday Hours

• Thursday Nov 23: no coaching hours

• Friday Nov 24: coaching hours 9am-11am & 4pm-7:30pm

Live Coaching Course: Coming February 2024
We have some exciting news! We’re rolling out a brand new 15-week LIVE coaching course with Coach Chris and Spencer. The goal of this coaching course is to advance your knowledge of weightlifting for yourself and for your athletes. The course will focus on the development of your skills in 5 different areas of coaching: Programming, Athlete Development, Athlete/Coach Relationship, Coaching Development and Mechanics of the Lifts. You will come away from this course having developed a substantial level of knowledge as a coach in the sport of weightlifting. Get more info at our events page.

November Athlete of the Month: Gianna DiLiberto Gianna is our athlete of the month! Over the last three months she has been on an absolute tear. She has completely changed how she has committed to her training in all aspects. Gianna has fully bought into improving her weightlifting and taking a chance to become the best she can be—taking her training to another level and committing to doing everything she can to recover properly. It is already starting to show, as she has put on 8kg on her total with a 67kg Snatch and 81kg Clean & Jerk. Gianna recently competed at the Barbarian Octobarfest Meet and crushed it. She hit a meet PR Snatch at 63kg and meet PR Clean & Jerk at 78kg. Gianna is headed in the right direction to accomplish her goal of qualifying for Senior Nationals. We still have a lot of work to do but we are all very proud of the direction that you are heading. Keep working hard and before you know it we will be where you want to be.

November Spirit of the Month: Ashley Ferguson Ashley Ferguson is our spirit of the month for November! She joined us back in March and has been a model athlete and member since day one. Ashley is an extremely driven individual and a total boss inside and outside of the gym. Not only does she find time to manage her own business and clients, but she comes in here, ready to work and perform at the highest level possible every single day. Just recently Ashley competed for the first time, going five for six on the day while hitting a 76 kg snatch and a 87 kg clean and jerk! We saw the results of the dedication she has shown in this gym, as well as the attitude that she brings the training every single day. She listens to every single coach and applies what each one of us has to say, gets along with and trains alongside any and every athlete in this gym, and strives to be the absolute best version of herself every day. We saw a cool calm and collected athlete step out onto that stage and got a small glimpse at what this woman is capable of. Ashely is poised to hit massive numbers in her career and will do all of it with a big smile on her face!

October 2023 Newsletter

In this newsletter

• Upcoming Local Meets: Octobar Fest & Onyx Winter Classic (Sold out!)

• Upcoming Seminars

• Christine Na DPT Seminar at SoCal October 14

• SoCal Halloween Water Pong Tournament & Costume Competition

• Intro to Weightlifting Class - invite your friends!

• October Athlete of the Month - Brenda Moreno

• October Spirit of the Month - Fred Aviles

Octobar Fest at Barbarian Barbell: Saturday Oct 21, 2023
Below is the list of our athletes that will be lifting at Octobar Fest. Come out to Barbarian Barbell in Van Nuys and cheer your teammates on!

• Krista Dornbush

• Mel Prokop

• Ashley Ferguson

• Jacob Laster

• Kayla Kass

• Gianna Diliberto

• Cesar Flores

• Katie Jones

• Erica Lillquist

• Ethan Iles

• Denali Scoular

• Kevin Tran

• Luis Valdez

• Deanna Lopez

• Lydia Philp

• Isamu Harrison

• Danny Ear

• Joshua Saetern

• Megan Bradley

Onyx Winter Classic: Dec 16-17 2023
We will be hosting the Onyx Winter Classic Weightlifting Meet on December 16-17, 2023!
Prizes
All athletes will receive giveaway swag bags valued at over $100!
Weight class winners will receive a leather weightlifting belt from Onyx Weightlifting Co. valued at $279!
Registration is currently closed. If you would like to join the waitlist CLICK HERE

Upcoming Seminars
Here are the upcoming seminars and certification courses for October & November. The USAW L1 course will be hosted at SoCal Weightlifting. REGISTER HERE for any of the below events:

• Hip Mobility Seminar with Christine Na, DPT Oct 14

• Snatch Seminar at Old Town Gym Oct 28

• Weightlifting Seminar at VNTR Fitness Nov 4

• USAW L1 Coaching Certification Nov 11-12

Annual SoCal Halloween Water Pong & Costume Competition
It’s that time of year! Come dressed in your most goulish attire and enjoy a little friendly water pong competition if you feel so inclined. Party starts at 6:30pm until about 9:30pm. As Beetlejuice would say….it’s showtime!

Intro to Weightlifting: Thurs, November 9 at 7-8pm
We are hosting our first Intro to Weightlifting class on November 9 and we would love for you to invite any friend or family member who may be interested in trying out weightlifting but has never done it before. This class is for beginners who want to learn more about weightlifting but aren’t sure how to get started. We’ll spend some time chatting about weightlifting and then get onto the floor to try out the movements ourselves!

October Athlete of the Month - Brenda Moreno
The always fabulous Brenda Moreno is our athlete of the month! Brenda has been with us for just over a year and a half and has truly come into her own over these last few months. She has always been an incredibly diligent athlete who has put a ton of effort into understanding and refining her technique. She has experienced the ups and downs of being a weightlifter, and has had triumphant days as well as frustrating ones. Through it all, Brenda has maintained a relentless approach in the pursuit of excellence in weightlifting. Recently she put more time into practicing on her off days, has listened to and applied all of the techniques and cues each coach has given her, and is constantly learning from the athletes she trains with. This humility and willingness to learn as shown up in her training recently. Brenda has made incredible progress on both lifts as well as the strength lifts and is on the verge of putting up some very impressive numbers over the next few months. We are so proud of all of the work that you’ve put in Brenda and can’t wait to see you continue to grow!

October Spirit of the Month - Fred Aviles
Fred embodies everything that we look for in a SoCal Athlete. It doesn’t matter how training is going, it’s not an excuse to give in on gameday. Fred had a training block leading up to AO2 in Pleasanton, but when it mattered...Fred showed up. He went 2 for 3 in the snatch with a close miss at 81kg. Even though it wasn’t a heavier attempt, Freddie looked terrific and confident in his warm-ups. Once we began to warm up for the clean & jerks, we knew Fred was about to go off. He pulled us aside and said “Let me out coach, I want to open heavier today.” He certainly did show up and crushed all of his attempts going 3/3 and ending with 115kg. We are incredibly proud of how you showed up every day with a smile on your face and a positive outlook even when things weren’t going your way. We look forward to seeing you back on the platform soon. Great work Fred! Don’t forget the six-month bet you have with Sutter!

September 2023 Newsletter

In this newsletter

• New Operations Manager - Danielle Pugliese

• August Athlete of the Month - Brandi Fallica

• August Spirit of the Month - Karen Sarinana

• September Spirit of the Month - Nicole Arnold

• September Athlete of the Month - Kayla Kass

AO2 Registrants and Prelim Start List
Below is the start list and times the athletes will be lifting at AO2. LINK TO STREAM THE MEET IS HERE. We have also submitted a team of 5 athletes (they take scores from the top 4) to score us points for the team award at AO2 so we’ll see how we stack up vs the other teams at the end of the weekend!

Thursday, September 14

1. Gianna Dilberto 55A 6 pm 

2. Jordyn Cooley 59A 6 pm 

3. Georgia Cameron 59A 6 pm 

Friday, September 15

1. Nicole Deditz 71F  10am 

2. Nancy Giang 71D 2pm

3. Fred Aviles 81G 2 pm 

4. Tay Schimmers 64B 4 pm

5. Sommer Reed 71C 4 pm 

6. Ryan Espiritu 89F 6 pm 

Saturday, September 16

1. Neel Jaiswal 89B 2pm

2. Tony Sosa 96D 4 pm

Sunday, September 17

1. Brandi Fallica 87B 8 am 

2. Justin Brake 96B 8 am

3. Cody Nabong 102B 10 am 

4. Bailee Pharris 81A 12 pm

5. Kara Steele 81A 12 pm 

6. Stefani Warnick 81A 12 pm

7. Jenna Shumway 87A 12 pm 

8. Stu Nichols 109+A 4 pm

Adjusted Coaching Schedule
We will have an adjusted coaching schedule at the gym September 13-16 due to Chris, Spencer and Sutter being up in Pleasanton for AO2. Kody and Brandon will be stepping up to cover floor hours so you will see different coaches on the floor during Chris, Spencer and Sutter’s coaching hours. Thanks for your patience as we support 22 athletes competing at AO2!

Upcoming Local Meets
If you are looking to compete at the Onyx Winter Classic, registration is now open. There are no restrictions on who can register. The Rep Max Fall Face Off will be happening on Saturday, September 30 which we are taking a handful of athletes to. We will also be taking a group of athletes to Barbarian’s Octobarfest on October 21st so feel free to register for that meet instead of the Winter Classic if you are interested!

New Operations Manager: Danielle Pugliese
We are very excited to welcome previous member, Danielle Pugliese, to our staff starting mid-September. Danielle was a member from July 2020 - December 2021 but had to take a break from lifting to have back surgery. She is joining our team as the Operations Manager and will be taking over on the back end of the business to help the organization and operations run smoothly. Danielle has done a lot of cool stuff in her life, including writing a book, voice over work, and stand up comedy. She is a great addition to the team so if you see her around, be sure to say hi!

August Athlete of the Month - Brandi Fallica
Brandi is our Athlete of The Month for August! This wonderful human has been through an absolute hell of a past few years and scraped and clawed her way back to the platform at the Mavrik Summer Classic! Brandi committed to getting back into the training in early May and hasn’t looked back since. She has been on an absolute tear since she has been back and everything culminated on the platform! After having a tougher snatch session, Brandi pulled everything together and hit an all time clean & jerk pr at 62 kgs! This was an extremely special moment for me as a coach because I have seen Brandi have to go through the struggle over the past few years. She has been knocked down time and time again, but she found her way back, put herself first, and walked away with two medals to boot! Watching her out on that platform was a reminder that this gym is about much more than just the snatch and clean & jerk. Brandi was right back in the gym EARLY on Monday absolutely crushing the back squat superset torture that was waiting for her. She has always been driven to do great things ion this sport, and this meet is just a springboard of momentum for her. I have no doubt that she will get right back on that platform and hit the PR’s that are there for the taking. Welcome back Brandi and congratulations on your stellar performance! We are so damn proud of you!

August Spirit of the Month - Karen Sarinana
Karen joined the SoCal team in February 2023 and has made such a huge impact within the last 6 months. Once you meet Karen it becomes obvious why she is our Spirit of the Month, her kind and outgoing personality is infectious within the gym. Karen also has such a positive outlook on her life and training, which is proven in the pure drive and succcess in her crazy strong lifts. If you check out her Instagram, you can be immediately impressed by her insane 147 kg back squat and 125 kg front squat, but also by her creative memes she likes to post. Here at SoCal, we are driven by a strong community that is able to bring light and humor to the gym, while also continously becoming a better athlete and focusing on lifts when it matters. Karen is the ideal and perfect example of this sort of lifter, and we cannot wait to continue to see her grow.

September Athlete of the Month - Kayla Kass
After the highest placing at senior nationals from a SoCal athlete to date, this months’ AOTM goes to Kayla Kass! We can talk all about the preparation, dedication to the plan & daily commitment to pursuing her goals that lead to the results, but we are all aware of how Kayla shows up to train. We have all witnessed the focus & intensity that she brings to every day. The story that I want to share is the actual event itself to show everyone what it looks like and feels like when it all comes together. Going into this event, we knew that if she makes lifts, she has a strong opportunity to finish on the podium. The Snatch warmups went extremely well, all perfectly timed and every lift looking fast & strong. The goal was to make all three snatches and focus on our own game. We came into the competition at 97kg, which gave her the 2nd to highest opener, but 1-3kg over the other two athletes. We stayed out in front with her 2nd attempt at 100kg, which was higher than the 3rd attempts made by the other girls. To push our lead even further, we took 103kg for a all time Snatch PR. The 1st place athlete had a gold medal snatch at 111kg, which essentially made the top podium finish out of reach on this day. Going into the Clean & Jerks, we knew the silver medal was ours for the taking. We needed a solid strategy to stay out in front of the other two girls in contention. We declared 121kg as the other two girls came in at 115kg & 120kg. Looking at the attempts of the athlete coming in at 115kg, it was clear to me this race was going to come down to Kayla and one other girl. We had a 5kg lead over her, so as long as we matched her CJ’s, we had a strong chance. I decided to bring her opener down to 120kg and stay in the driver seat. Both Kayla and the other competitor made their first attempts. I was looking at 124kg for her 2nd attempt and as we worked our changes to get up there, I noticed that the coach was mimicking every change we made. We took 124kg on the 2nd attempt which was quickly followed up by a successful lift from the competitor. As it came down to the last CJ, the goal was to go for something big that would either force the competitor to take a massive jump, or the weight would be slightly out of reach for both girls, resulting in us securing 2nd. We pushed both up to 129kg, and although both missed their final attempt, the primary goal of 2nd place finish was achieved. We finished at 227kg total, a 6kg improvement from last years Nationals. Amidst all of the strategies & mindgames that were going on amongst the coaches at the card table, Kayla was solely focused on her game. She relinquished all control to the coaching staff and fully entrusted us in the attempt selection. She did not care what the weight on the bar was. Her sole focus was on making every single lift in front of her. Her ability to focus on her task at hand, and allow the coaches to do their job, allowed us to walk away with a near perfect day. With every peak reached, we continue to set the bar even higher. Although the performance was incredible in so many ways, it is now time to focus on the next goal we have set for ourselves. This may not show up for another 18 months, but we are now focused on that. This quote from James Clear, Author of Atomic Habits, “You do not rise to the level of your goals. You fall to the level of your systems” was playing through my mind during this performance. I had the confidence of sending Kayla out on that stage because I knew all the preparation that she put it. No stone was left unturned, no detail was overlooked. This is what it takes in order to make it into the upper echelons of sport mastery.

July/August 2023 Newsletter

In this newsletter

• AO2 Registration & Meeting

• Hiring a Fitness Coach

• Slow Pitch Tournament

• Nationals Recap & Results

• Mavrik Summer Classic Recap & Results

• Shoulder, Knee, and Hip Rehab Program

• July Athlete of the Month - Ashley Ferguson

• July Spirit of the Month - John Bauerle

• New Coach - Brandon Huang

AO2 Registration & Meeting
There is a meeting TONIGHT on Zoom for those looking to register for AO2 and compete. We will have an exceptional amount of athletes competing at this meet and it’s important we are all organized and that you are able to get registered prior to any price bumps. The Zoom link is below, and you can come back to this link once the meeting is complete to watch the recording if you miss the meeting.

Hiring a Fitness Coach

We are hiring a fitness coach for the following classes. We pay $23/class and are looking to hire 2 coaches. If you are interested and available for any of the class times, email sarah@socalwlc.com with your background in fitness/coaching and the classes you’re available for. As we run the classes CrossFit style, experience in that is valued but we are open to anyone with a fitness background. The classes are small group with about 3 women in each class.

MWF 8:15am
Thurs 5:30pm
Saturday 8:15am

Slow Pitch Tournament
We are going to be participating in a Slow Pitch tournament on Sunday, September 3, 2023 at a TBD softball/baseball diamond in a central location between SD and Van Nuys, competing against other weightlifting clubs in our WSO. So far those interested are Barbarian Barbell, Long Beach Weightlifting, Pacifico Weightlifting, The Strength Tank and Progress Barbell. Each team will consist of 9 athletes and you’ll need to bring a ball glove (you can get one at a thrift store for cheap!). If we have more than 9 athletes who want to compete for SoCal we will field multiple teams. We may need to group players from different clubs together if some clubs don’t have enough players to field an entire team.

We’re just looking to have a day of fun and get together with our friends outside of the gym!

If you’re interested, let Sarah know. More details to come.

Nationals Recap
What a high-energy, emotionally charged week full of highs, lows, and everything in between! SoCal Weightlifting took its largest group to the nationals with 17 athletes across 5 different divisions. The competition started off right away with our two youngest athletes in the very first session and ended with a bang with 3 athletes competing in the last session 8 days later! 

During that time, we had many competition bests reached, athletes fighting for medals and international rankings, and a lot of good quality lifting. Our younger and new athletes built competition consistency and our more veteran athletes showed us all what it means to fight for positioning & medals at the most prestigious national event of the year. Although the competition results varied, every individual (coaches included) walked away with many lessons learned on where we can improve and keep striving for excellence. Every competition provides so much value and insight into future opportunities that we can collectively implement to help create a better system of success. Congratulations to all the athletes that competed. Regardless of how you placed, or your level of satisfaction with your results, you all deserve to be recognized for the thousands of hours and reps that went into your training to get you on that stage. As we set our sights on AOF & the future, let’s never forget that every rep, exercise, session, and training block feeds into a greater picture. Everything matters and the time to start building towards higher competition totals begins now.

Mavrik Summer Classic
Our Mavrik Summer Classic Weightlifting Meet went off without a hitch and we were so proud to show off all of our amazing members to the CEO of USA Weightlifting who popped in for the day to see everyone killing it in their roles, whether announcing, bar loading, competing, coaching, or any of the other roles required for this meet to run so smooth. Check out the group picture taken on Saturday night!
If you want to see the meet results, check them and all of our previous meet results out here.

Shoulder, Knee, and Hip Rehab Programs
Spencer and Christine Na have been hard at work putting together rehab protocols for athletes who have had niggling issues and problems with some of their joints. We’ve found that when athletes have an issue, our first response is to get you to schedule something with Christine or your PT, however we think a bridge option would allow you to do rehab work for a 6-week period to try and correct it before needing to jump into appointments, and likely put you on programs like these anyways. Check for those in the bodybuilding pit - we have already seen results from some of our athletes doing the programs and it’s fantastic to see your rehab fixing you already!

July Spirit of the Month - John Bauerle
John Bauerle is coming up on one year at SoCal and this Spirit of the Month is long overdue. John is absolutely relentless in his training and is about as honest as they come with how he performs. He has never made an excuse for a rough session, and is as mellow as they come when he has a good session. The man is about as blue collar as they come when he trains. He shows up, shoots the shit with the coaches, trains like a madman, heads home and does it all over again. We have yet to find a way to break this man but we will continue to search until he is left crumbled on the ground. John has been on a tear lately and has driven his snatch up significantly in the last year. He recently hit a pr at 112 on what was supposed to be a lighter day and is primed to hit something massive when we peak. Finally, John brings a much needed energy into the gym. The “just be better” attitude is as honest as it comes and it is severely lacking at times. You can bet your ass that if you are slacking off, John will call you out. He is here to establish and maintain the standard and we are happy to have him on board! Oh and if you ever see him miss a back squat, just leave him on the ground to suffer and sit in his shame.

June 2023 Newsletter

In this newsletter

• UPDATED: POTLUCK THIS SATURDAY

• UPDATED: AO2 REGISTRATION

• Upcoming Schedule

• Shoulder, Knee, and Hip Rehab Programs

• Spirit of the Month - Taylor Schimmers

• Athlete of the Month - Mark Tumamak

• New Staff - Jacob Laster

• Parking

• Morning coaching hours

• Mavrik Summer Classic

• Nationals Preliminary Schedule

  
  

Potluck This Saturday

We are hosting a potluck this Saturday at the gym after training as we say good luck to our National level athletes heading to Colorado Springs and we say ‘See you soon’ to Jordyn Cooley who will be moving up north (but she will still be down to train with us and be with her friends). Please sign up on the sign up sheet on the bar at the gym!

AO2 Registration

If you are planning to compete at AO2 in Pleasanton, please get registered at the link below. AO1 sold out and we don’t want anyone to miss out who is planning to go to the event here in NorCal (nice and close, woohoo!). Early Registration closes August 3 and a price bump will be in effect after that.

Upcoming Schedule

• This weekend we are hosting a USAW L1 at the gym. Please plan to be off the training floor by 1pm as the group will be transitioning from the classroom upstairs to the practical at that 1pm timeframe. Thanks in advance!
  PS. If you are interested in doing your USAW L1 you can learn more and register for this weekend’s course HERE.

• With Nationals around the corner, we will be posting an adjusted coaching schedule as coaches come and go (or stay the whole time: Chris) from Colorado Springs. We will have a more solid coaching schedule posted closer to but be aware that there will be some adjustments with who will be coaching when and sometimes we may only have one coach on the floor when we usually have two. Thanks for your patience on this as we support our competing athletes!

• We will not have coaching hours on July 4 however the gym will be available like usual for training.

  
  
  

Shoulder, Knee, and Hip Rehab Programs
Spencer and Christine Na have been hard at work putting together rehab protocols for athletes who have had niggling issues and problems with some of their joints. We’ve found that when athletes have an issue, our first response is to get you to schedule something with Christine or your PT, however we think a bridge option would allow you to do rehab work for a 6-week period to try and correct it before needing to jump into appointments, and likely put you on programs like these anyways. We will have posters up in the gym where you can scan the QR code to get the program onto your Train Heroic app. Look for those posters coming this month!

Parking
As of the beginning of the month, we have a new neighbor in the 102 unit next to us. They are a furniture storage company so dropping barbells isn’t an issue - yay! That said, we cannot double park along the unit wall in the way of their front door. You are welcome to park along Scenic Ave anytime (where the staff vehicles park). We will also have the cover on the side of our building cleared out enough to have two small cars park there, so if you’re a ‘small car’ coming through in the afternoons, grab one of those spots!

Morning Coaching
We have added the Monday and Friday 6am sessions to the schedule and the morning crew have been having a ton of fun training together. If you find the evenings are a little busy, come join us and get your training in then with the crew!

Mavrik Summer Classic
SoCal will be hosting the Mavrik Summer Classic Weightlifting Meet on July 22-23. This meet sold out in a little over a day which was exciting! This will be a big two-day weightlifting meet and we are excited to host our community once again!

Nationals Preliminary Schedule
USAW released a preliminary schedule so we have put together the initial schedule of the SoCal Athletes that will be competing. Again, this is preliminary so of course subject to change but you can see who is lifting and get a general idea of when :) Proud of all these athletes, qualifying for Nationals is a very exciting accomplishment!

YOUTH
Saturday
8am Mark 32B
11:20am Vivian 40A

Sunday
1:10pm Lily 55A

Monday
N/A

YOUTH/JUNIOR
Tuesday
12pm Abbey 81+
12pm Sam Harrison 67C
4pm Gianna DiLiberto 55B

Wednesday
12pm Kai Ferguson Jr 89D

Thursday
12pm Taylor Choisser 71A
4pm Olivia Haycock 87
6pm Denali Scoular 109A

SENIOR
Friday
10am Jordyn Cooley 59C
10am Taylor Roberts 59C
2pm Manny Amador 73
4pm Katie Jones 59A

Saturday
12pm Jacob Laster 89B
4pm John Downey 89A

Sunday
10am Lawrence O’Hara 109+C 
12pm Cesar Flores 109+ B
12pm Kayla Kass 81A
2pm Megan Bradley 87+
2pm Sarah Tyer 87+

May 2023 Newsletter

In this newsletter

• New Morning Coaching Hours!

• Parking

• May 20 will be Open Gym

• The Finest City Open at the Strength Tank

• Mavrik Summer Classic

• Spirit of the Month - Stu Nichols

• Athlete of the Month - Stef Warnick

• Gym Tape
  

New Morning Hours - Trial for 4 weeks
Starting Monday, May 15 we will be adding Monday and Friday 6am-8am Coaching Hours for the next 4 weeks. Spencer will be coaching Monday’s and Chris and Sutter will be on Fridays (depending on the Friday as Chris is traveling a bit the next few months). Make sure to let the coaches know if you’ll be coming and make sure to show up if you want those hours available as we’re trialing them for 4 weeks to see how popular they are. If we get lots of athletes training we’ll keep it, if we don’t get enough we’ll shut ‘er down.

Parking
We know parking has been an issue for some people and we apologize for that as we have tried to sort out what are the best options for everyone. We’ve created this beautiful parking map so you all can see where are the best places to park.

All building staff (Onyx and SoCal) are required to park on Scenic Ave after 3pm and we have seen a vast improvement on the evening parking availability just from those cars transitioning over.

We are also opening up training hours Monday and Fridays 6am-8am to help with the parking and service those who love a morning session.

Parking Map:
Blue: Available Parking. Scenic Ave is 6am-6:30pm M-F so it’s a great overflow option for you if you’re coming in at our busy time and can’t find a spot. If you stay past 6:30pm we haven’t seen any issues or heard any complaints. If you come in later like 7pm there should be no problem finding parking in our lot. Don’t forget about the 4 spots on the corner of our building that are available. The spots of blue around building alone are about 28 spots which should be more than enough for us to not have parking issues if the staff are parking along Scenic :) Also if you have a handicap parking option I would for sure take one of those parking spots at the front of our building every time to make room for others without one!

Red: Don’t park here. The Schneider Lot has asked us not to take their parking in the evening as they sometimes work later or come back to work well after normal business hours. For the signs that say ‘No SoCal Weightlifting Parking’ in our driveway, they are in the office M-F until about 5:30pm and on Saturday mornings they come in sometimes so try to avoid those spots as best as possible and keep us happy neighbors.

Green: We don’t know who has left notes on the cars not to park there but someone has so just be aware of that.

Saturday, May 20 - Open Gym
We have multiple events happening on Saturday, May 20 which is pulling our staff in multiple directions for athletes so we will be running an Open Gym at SoCal rather than normal Saturday morning coached hours. Chris is traveling to Toronto area for Canadian Nationals with Georgia and The Strength Tank is hosting a bunch of our athletes so Spencer and Sutter will be down in San Diego that day.

The Finest City Open at The Strength Tank
Come join us in San Diego and support The Strength Tank’s first public meet! If you have capacity to volunteer they would love the support. Spencer and Sutter will be down coaching and Sarah will be volunteering.
SoCal Athletes Competing
8am - Jessica Ortiz
10:15am - Lily Wetzler, CJ Soriaso
12:30 - Taylor Schimmers, Jordyn Cooley, Bailee Pharis
2:45pm - Daniel Booker

Mavrik Summer Classic
SoCal will be hosting the Mavrik Summer Classic Weightlifting Meet on July 22-23.
Registration goes live on our events page Tuesday, May 9 at 9am.

Spirit of the Month - Stu Nichols
Stu has been a part of this gym officially for about 6 months now but it feels like he has been a member for 6 years. That right there is why Stu is our Spirit of the Month for May. This man has been dropping in for years and finally moved his butt out here to get after it with the crew. Since the day he joined, Stu has consistently brought both intensity and support to the floor day in and day out. He has found a way to bring this energy while having to travel for work constantly. There are athletes you want to train next to, and athletes you want to hang out with, but very rarely are there athletes that you want to do both with. Stu manages to bridge that gap as well as anyone. On top of being a savage athlete, Stu is an elite creator of breakfast sandwiches, a boss on the guitar and the mic, and absolutely slays the crop top game. The man is as well rounded as they come and we are lucky to have him as a part of this gym.

Athlete of the Month - Stef Warnick
Let’s shine the light on Stefani for a well deserved athlete of the month! While this was confirmed after her stellar performance at the 2023 AO1 series event, Stefani has shown a consistent dedication to her training over the last 15 months prior to this event. Coming off a tough 2022 nationals, Stefani and I laid out a plan that would take up to two years to achieve. To ask an athlete to buy into a long term journey that extends that long is a not an easy task, but Stef has done it. We have been slowly stripping down her technique and rebuilding it. We have been quitely layering on the strength one kilo at a time. Her performance at the arnold was simply one more step in the right direction that feeds into a much larger goal of getting her back to All-time bests and surpassing those numbers. With that being said, Stef’s Arnold experience was no conservative day. She still walked away with a 5 for 6 day going 86/99, and the best performance shes had on the big stage. There is not doubt in my mind that all the momentum she is building will convert into some even more excellent performances soon! Congratulations Stefani on all the success!

Gym Tape
In a few weeks we will receive our shipment of SoCal Thumb Tape. We haven’t been not stocking tape, we’ve just been waiting for our shipment. This was from the tape you saw sampled on the bar a while ago :)