Oklahoma Weightlifting Junior State Records

So the State meet has came and went.  Scores have been submitted to USAW.  I will post these as soon as they have been accepted and I’ve verified.  For now, I will update you on the current State records.


Cole Barnhart now holds the state record for snatch (95kg) and total (210kg) in the 69kg class.

James Denofa beat his previous state records for the clean & jerk and total.  These are now 135kg and 241kg, respectively

Nick Whitmer holds all records for the 105kg class.  127kg snatch, 170kg clean & jerk, 297kg total.

For the women 69kg class, Ginny King improved her previous snatch record to 65kg.  She also now holds the clean & jerk record (80kg) and total record (145kg).

I’ve also finally compiled the junior records.

Junior Men:
56kg class: Kidd Gomez snatch 50kg, clean & jerk 67.5kg, total 117.5kg

62kg class: Cole Barnhart snatch 75kg, clean & jerk 95kg, total 170kg

69kg class: Cole Barnhart snatch 95kg, clean & jerk 115kg, total 210kg

77kg class: Matt Rundle snatch 70kg, Shane Tolhurst clean & jerk 102kg, Matt Rundle total 179kg

85kg class: Matt Rundle snatch 85kg, clean & jerk 117kg, total 202kg

94kg class: Eli Young snatch 113kg, clean & jerk 130kg, total 243kg

105kg class: Zac Pierce snatch 95kg, clean & jerk 120kg, total 215kg

105+kg class: Riley Nolan snatch 115kg, clean & jerk 140kg, total 255kg

Junior Women:
48kg class: Skylar Revas snatch 25kg, clean & jerk 35kg, total 60kg

53kg class: vacant

58kg class: Lauren Tillery snatch 40kg, clean & jerk 55kg, total 95kg

63kg class: Amy Deluca snatch 34kg, clean & jerk 48kg, total 81kg

69kg class: vacant

75kg class: vacant

75+kg class: Jaclyn Beed snatch 75kg, clean & jerk 90kg, total 165kg

Currently we are moving from a blog format to an actual website.  Then these records and meet results will be available as pdf downloads.  As of now I’ve found no way to do this via blogger.

Oly Viewing Guide for London 2012

The opening ceremonies for the 2012 Olympic Games are tonight. Aside from our usual sampling of track & field, basketball, and swimming — synchronized and un — the weightlifting competition should be particularly contentious and dramatic this term. We’ll have to be a bit resourceful to keep tabs on the goings-on over there, as much of primetime showdowns will be streaming live via smart phone apps (ABC has a decent one out now) and interweb hook-ups at 5 a.m. CST. It may also be helpful to flag some of the marque match-ups that span the week-long event for a more meaningful viewing experience. I’ll attempt to point you in the right direction.

First off, use the official schedule to get some general ideas about who, what, and when. This interactive schedule is easy to use and pretty slick. You can click on events and dates to zoom in to a greater level of granularity and get an idea about viewing times. In terms of our sport, here are a few special people to keep an eye out for:

Small Fries
I just don’t give a Zhang

China typically dominates the smaller weight classes, and we expect no surprises here. In the Men’s 56 kg, while you’re looking for me, I’m looking for Wu to come out and own this class with possible challenges from the 18-year-old sensation Hristov from Azerbaijan (between Iran and Russia, and extremely fun to say), and Tran from Vietnam. At 62 kgs, China again looks strong with Zhang fresh off his 1st place showing at the 2011 Worlds. You’ll recognize him by what can only be described as a truly epic face mole complete with mole beard. And also by his insane numbers. Korea’s Kim could challenge here and is consistently a top 2 or 3 guy in Worlds. Kim is an very animated and intense lifter that’s a lot of fun to watch and when he’s on, he’s unbeatable. Rumors are swirling about a possible Olympic Record attempt in snatch by Kim and in clean and jerk by both Zhang and by the Columbian lifter, whom I’ve never seen. It should be both thoroughly humiliating and abundantly motivating for all of us to see our PRs and beyond hoisted overhead at blinding speed by Asian midgets. The tiny women (48 kgs) should produce similar results and we’re expecting Wang from China as well as some of the top Thailand athletes to dominate here. However, look for fireworks at 53 kgs from Chinshanlo who promises to break-up the Chinese sweep and take several world records with her along the way. The 58 kg women’s class will likely go to China as well, with their top entry Li looking extremely tough to beat. The 63 kg class however has a real opportunity to see a Canadian, Girard (pronounced with uppity French-Canadian accent), take the podium. Girard has improved since her 4th place showing in Beijing and unless the Russians are really on their game we could see a North American medal in this class.

Mid Sized

The biggest anticipation for me in this range of classes has long been Hysen Pulaku, a 77 kg lifter recently relocated to California, training with national champion Ian Wilson, and breaking national and world records in training almost weekly it seems. He’s not yet been awarded U.S. citizenship and is thus scheduled to compete for his home country of Albania in the games, but it appears as if his meteoric rise to internet fame might have been fueled by some ju-ju sauce. He’s failed one test and is currently taking another. We’ll keep an eye on this, but it don’t look good kids. America’s sole male lifter will be Kendrick Farris at 85 kgs. Farris is a long shot to medal, to say the least, but it will be nice to see a U.S. competitor on the stage in London.

Heavy Hitters

If you’re not pumped to see this guy lift, you’re deat to me

Russia and Iran appear utterly dominant when it comes to the big boys. Klokov  and Akkaev form a ridiculously intimidating dynamic duo for Russia at 105 kgs are primed for gold and promise to take world record attempts if things go well. Klokov recently broke the snatch world record in training. The big Iranian Salimi, true heir to Rezazadeh, is also a virtual lock for gold and should provide some electrifying world record attempts, most of which he’s already hit in training.
This is also the spot where we’ll see the U.S. women take the platform. Robles and Mangold should be competitive at super-heavy, but again, it’ll take some magic to get one of these ladies on the awards podium.
Gonna go Snatch your Total, BRB

Another interesting thing to do with this is to study the various techniques. It’s fascinating to see just how much variation there is among world-class lifters in terms of start position, stance, and overall technique. You’ll also note several cardinal sins of weightlifting like arm bend and jumping forward that we’re all instructed never to do . . . yet, here’s an international elite like Akkaev jumping forward a good 6” on his cleans as he claims Olympic gold. What gives? You tell me.

OK State Championship Shout-outs

Last weekend we held the first state championships in Oklahoma in a looooong time, and some thanks are due. So, we’re rolling the credits here:


First on the list is CrossFit OKC for hosting the event and contributing some quality participants including the best overall female and national qualifier Ginny King. This is the place where I got my CF Oly cert under Burgener and began my love affair with weightlifting. It’s a great space and I’m happy we were able to hold the event here and look forward to working with them in the future.

USA Stars out of Moore provided the platform with Eleiko competition bars and Werksan competition plates, a light box, and some quality participants including two national qualifiers and the Oklahoma Weightlifting Hall of Fame inductee coach Steve Miller.

Metro Weightlifting out of Norman provided the warm-up area with still more Eleiko competition bars and Werksan plates, chalk bowls, and some quality participants who won best overall team, as well as the Oklahoma Weightlifting Hall of Fame inductee coach Bob White.

Our friends from Spoon Barbell Club came up in force from Texas to provide us with a great group of quality competitors including national qualifiers Bobby Sirkis, Jose Caranza, and Gunther Farfan. It’s always fun to watch these guys lift and we will definitely return the favor the next time they put on a meet.

Strength guru Mark Rippetoe agreed to drive up and announce for us out of the goodness of his under-rated heart. He did a hell of a job on the mic and kept the head table organized all day long. Any time you can get a guy with his stature and experience involved in your event it’s a great opportunity to learn and Rip’s commentary is always entertaining to say the least. Rip also had a nice artile up on T Nation this week about the lost art of the press. Check that out.

Dennis Espinoza came down from Kansas to offer us a referee seminar and certification test which about 15 people attended. He also lifted and coached in the meet. Thank you Dennis!

Literally dozens of CrossFits and small gyms from central Kansas to central Texas, and from all across Oklahoma, Lawton to Yukon to Tulsa to Midwest City, all sent athletes and coaches out to compete.

Edmond Memorial coach Tom Ward was kind enough to provide us with what appeared to be an extremely expensive certified digital scale so that national record attempts could qualify. And we almost had one broken.

Dental Depot owner Casey Ashmore continues to be the leading supporter of Olympic weightlifting in Oklahoma. His interest in seeing this thing develop and his generosity in backing our efforts is a huge reason these events look and run as well as they do.

Ashlea Wright of W Design worked with us to create the art for the banner, programs, and t-shirts. She really went above and beyond to deliver some outstanding graphics for the event. We still have some shirts left over, especially in the larger sizes. Let us know if you need one.

One of our great local companies, Cavins Roofing and Remodeling, helped us out with banners and flags and all those little touches that make the competition area look nice.

Sublime Signs did the printing for the banner and hooked us up with a pretty sweet deal, too. These guys do quality work and we’ll be calling on them again.

Edmond Summit Co. helped us out last time and we’re thrilled that they stepped up again to supply all the chalk for the event as well as two pair of the very popular new InoV-8 shoes to raffle off. Things like this make the event special . . . especially if you win.

Chipotle Mexican Grill yet again came through with a ton of awesome burritos for all our lifters and those things were gone in a flash. It’s hard to beat free food. Free food that’s extremely good and reasonably healthy? Fuhgetaboutit.

Jamba Juice likewise delivered drinks for all the competitors and these really hit the spot in a hot gym in Oklahoma in July.

Red Mango is a new addition to the crew and they were outstanding. They set up right there in the gym and made smoothies and chillers to order for all the spectators that were really, really good. I had three. In a row. Awesome.

Pure Nutrition is another new face in the crowd and the supplements and recovery drinks they brought to pass out were a big hit.

True Beauty Images was back to shoot the meet and we expect another outstanding delivery of professional photography in the coming days.

Then, of course, there are the little people.  Christina Amicucci, Robert Gilsdorf,  Robert’s wife, Jeff Chestnut, Walter Warren, April Rutledge, Megan Poole (pronounced, poo-lay), and many, many others.  Without judges, loaders, vendors, people selling water and shirts, people helping us set-up and tear-down, people giving up their Saturday to make this event a success . . . well, it wouldn’t have been a success. We’re fortunate to have the cooperation of so many solid partners and the participation of so many good athletes and coaches. This was a big group effort and it came together quite nicely. I’m very proud that we pulled this off and I see a lot of momentum and potential for this sport in Oklahoma for the first time in a very long time. We’ve got some big things in store; and some small things; and a lot more to come. Mostly, I just want to say thank you to everyone.

Oly Workshop at CrossFit Santa Fe II: Don’t Call it a Comeback

I got a chance to go back to Santa Fe over the July 4thholiday and my friends at CFSF were kind enough to host an Oly workshop while I was in town. These guys are always so accommodating and enthusiastic it’s an absolute pleasure to work with them. And lifting at altitude is always an interesting experience for us sea-level folks.

We set-up a ½ day workshop on a Saturday and they did a nice job of getting the word out. We had about 20 participants for the class, which is more than enough for me. I’m not a fan of big groups, especially for Olympic technique work. You really need eyes and attention at a one-on-one level and it’s hard to do that when you get beyond a certain number. 20 are plenty. Another real challenge in classes like this is conveying just how condensed the information is. In a 3-hour class I’ll cover what are essentially 6-months of drills, progressions, and technical concepts, and it’s difficult to get that point across. I’m throwing the kitchen sink at you and it’s overwhelming at times, but the value of seeing where it’s all going and how the pieces will fit together is worthwhile in the end, particularly if the student can be patient and disciplined, absorb the process and embrace the timeline, and work toward these long-term goals. That’s the dream, anyway.



Oly Workshops @ CFSF

One new wrinkle I added this time was the use of UberSensevideo analysis on my iPad. I took about 50 videos and have since studied the movements and identified some patterns in the athletes that may be helpful in identifying coaching priorities or structuring workouts in the future. The thing that jumped out at me more than anything else was body positions. This all ties back in to being patient and working the progressions. You have to get the body positions right to set the foundation for the lifts. Without the thoracic and hip mobility to achieve a nice, stable, mature overhead squat, snatching efficiently at max loads is impossible and even dangerous. That’s why we start the progression with squat variations and move into drills and partial lifts and finally finish with full lifts. We correct things as we go. We build the foundation that will one day hold aloft a bodyweight snatch. But, what I want to drive home is that building it is meticulous and frustrating and requires the dedication and commitment one would expect from a black belt. You want to preform highly technical, explosive, dynamic movements with massive loads in a graceful, fluid manner with zero margin of error? Well, good, but be prepared to earn every bit of the glory. The good news is that along the way you’ll develop real power, greater balance and mobility, improved body control and timing, and the carry-over to other movements and to athletics is extremely high. Even though the in-class progression takes about an hour, the real deal may take months depending on the athlete and their ability to transition through the stages with good mechanics, solid body positions, and a high level of control and consistency. This is where coaches earn their money. The group in SF was all over the place, as all groups are. Two or three are ready for full lifts and near-max loads now. Two or three need to spend a few weeks just working squats and mobility. The rest are scattered in between. There is no magic bullet here. The lifts are complex. They are fast. And every lifter is different. Coaches have to get hands on and create individual solutions for individual athletes. You can’t build sandcastles here. PRs don’t sit on soft postures and bad angles; they sit on tight, stacked, sharp lifters who fought and trained and drilled the movements to death for months and years and decades all for that 0.9 seconds of ecstasy in which the bar moves from ground to overhead in a perfect snatch.

A 190 lb Pyrros Dimas snatches 400 lbs to set the World Record in 1999.

News Feature from OK State Championships and Open

Edmond Weightlifter Small In Stature, Big In Results: Edmond weightlifter stands just 5-foot-3 but has others looking up at him because of his success and determination in the gym.

Click on the hyperlink to see the video feature on Cole Barnhart, one of our best local lifters, who competed at the OK State Championships this weekend at CrossFit OKC. Stay tuned to SCBC for a full event recap including photos and results.

Oklahoma Weightlifting State Records

These are the current Oklahoma weightlifting state records.


They are open records and thus can be held by any lifter regardless of division.  Case in point, Skylar Revas set her records as a youth and Breck Berry as a master.  I will compile division specific records at a later date.

Also, state records can only be held by state residents so Travis Vlantes’ records are not valid as he is from Texas.  Sorry Travis.

The Oklahoma Olympic Lifting Renaissance is still in its infancy.  Many of these current records were actually set at the Exile Open earlier this year.  So, in addition to possibly qualifying for a national meet, you could also break a state record.

Senior Men

Class Lift Weight Name
56kg Snatch 50 Kidd Gomez
CJ 67.5 Kidd Gomez
Total 117.5 Kidd Gomez

62kg Snatch 75 Cole Barnhart
CJ 95 Cole Barnhart
Total 170 Cole Barnhart

69kg Snatch 70 Joey Marking
CJ 120 Chad Vaughn
Total 161 Joey Marking

77kg Snatch 91 Breck Berry
CJ 130 Breck Berry
Total 221 Breck Berry

85kg Snatch 107 James Denofa
CJ 123 James Denofa
Total 230 James Denofa

94kg Snatch 130 Billy Goodwin
CJ 163 Nick Whitmer
Total 290 Billy Goodwin

105kg Snatch 115 Travis Vlantes
CJ 146 Travis Vlantes
Total 261 Travis Vlantes

105+kg Snatch 175 Shane Hamman
CJ 200 Shane Hamman
Total 375 Shane Hamman

Senior Women

Class Lift Weight Name
48kg Snatch 25 Skylar Revas
CJ 35 Skylar Revas
Total 60 Skylar Revas

53kg Snatch 65 Jodi Vaughn
CJ 80 Jodi Vaughn
Total 145 Jodi Vaughn

58kg Snatch 65 Jennifer Millspaugh
CJ 78 Jennifer Millspaugh
Total 143 Jennifer Millspaugh

63kg Snatch 58 Ginny King
CJ 75 Christina Merlot
Total 131 Christina Merlot

69kg Snatch 60 Kristen Dolf
CJ 75 Kristen Dolf
Total 135 Kristen Dolf

75kg Snatch 70 Jessica Beed
CJ 80 Jessica Beed
Total 150 Jessica Beed

75+kg Snatch 75 Jaclyn Beed
CJ 90 Jaclyn Beed
Total 165 Jaclyn Beed