Rugby's Clark on Olympic Ruling

Teammates, here's Cal coach Jack Clark's reaction to the great news that Rugby is once again an Olympic sport! "I got the word at about 4am Friday morning from pals who were in Copenhagen for the IOC's decision. I thought about opening some champagne but it was early even for a rugger.

I've been telling everybody they'll have to excuse our pride for a few days, all of us in the rugby community are over-the-top with rugby's inclusion back into the Olympic Games. We've been working towards this for quite some time and now that's its happened it almost seems surreal. Olympic status is a great boost for our sport, especially in countries like ours in America where rugby is played as a minor sport. Olympic acceptance is important for the sports credibility on university and high school campuses. There is no denying the power of those five rings, and the USOC will be a tremendous partner to help take U.S. rugby to the next level.

Unfortunately, the IOC cut baseball and softball from the Games, two strong U.S. sports, but those ball-diamond sports aren't world sports to the extent of the replacement sports of rugby and golf. I believe rugby 'sevens' will become among the most popular of Olympic participation sports.

Also, rugby reentering the Olympics has special meaning to us at Cal. Partly because six of our students won rugby Olympic Gold in the 1920 and 1924 Games. It's now my job to increase our number of rugby Olympians and I confident we'll do so."

Jack Clark
Team Perfect Athlete Ambassador

A special HOOYAH to Marketing Coordinator Julie Erickson, who reached out to Coach Clark as soon as the decision was announced! Thanks Jules!

CHARLIE MIKE -- ALDEN

Stay tuned for Tom Rancich's reaction to this -- as always, my SEAL Team swim buddy (and rugby player) Tom has a unique perspective!

Beth Rodden on Bouldering

Beth Rodden, Team Perfect Athlete Ambassador

Hello again Perfect Fitness fans! I am just settling into ‘Valley Season’ (as we like to call it in Yosemite) after an amazing six week trip to South Africa. This was my second trip to the Rocklands of South Africa, a hot spot for climbing and bouldering (climbing without a rope, but on short enough rocks that you can fall safely onto pads). It is one of the main places for top boulderers around the world to travel to and climb, and this year we saw climbers from all over Europe, Asia, and the States traveling there for their summer trip.

Our first two weeks were spent climbing non-stop. We woke up, ate a quick breakfast and headed out until dark, climbing until our skin on our fingers couldn’t handle it anymore. Luckily, the Rocklands provided so much variation that at any given area there was enough climbing for all of us, regardless of ability. And, of course, I brought my Perfect Pushup Mobile Unit on the trip with me! It was right next to all of my most important climbing gear; shoes, chalk bag, and bouldering pad. So, each night when we got home, we would do a Navy SEAL workout before dinner. Waiting my turn for the Pushups, I sat and chuckled that there were all these climbers, lying on the floor, chest tired from their set, laughing and having a blast doing the workout! It was way better than TV.

After traveling through this amazing country, the last two weeks were spent solely in the climbing area. We saw sunsets that were out of this world and the wildflowers were in full bloom. The climbing is some of the best I’ve seen. Bullet-proof sandstone that provides for very athletic climbing. It is some of the best full body workout climbing that I have done. The angle of the rock is past vertical or vertical for the most part, which means that as a climber your arms, core, and back are doing a lot of the work. Your legs do provide much support and stability, but much of the weight is put onto your fingers and upper body. I think we were all super psyched to have the Mobile Unit to balance out all of the pulling that we were doing and do some pushing. Not to mention all the core you use while doing the Navy SEAL workout: my chest gets super sore and it hurts to laugh afterwards too! :)

I am so excited for the fall in Yosemite. It is my favorite time of year, when the temps start to drop, the leaves change and the climbing gets really, really, really good in Yosemite Valley. Stay tuned for more updates on how the season is progressing. My new V2s are in the training garage and all ready to kick my butt. I hope you are having fun whatever you are doing this fall! Get psyched and have fun!!

Beth Rodden

Lacrosse Player Nicky Polanco on NBC

Teammates, Perfect Athlete Ambassador, Major League lacrosse player Nicky Polanco, was on the Today Show on NBC yesterday morning, 04AUG09.

Professional lacrosse player Polanco is the captain of the Long Island Lizards, a Major League Lacrosse (MLL) team. Check out how he stays in Perfect condition. HOOYAH Nicky!

CHARLIE MIKE -- ALDEN

Meet Chris Horner, professional road cyclist

Guest blogger: Chris Horner, Perfect Athlete Ambassador

Hi, my name is Chris Horner, and I am a professional road cyclist, racing for the Astana Cycling Team in 2009. I’ve been using the Perfect products since the end of 2008, and have achieved the best fitness of my career at 37 years of age. I grew up in San Diego, California, and started riding at the age of 13. I’ve now been a professional cyclist for the past fourteen years, racing all over the world, including three Tour de France races.

Currently, I am preparing for this year’s Tour de France, training with 7-time Tour de France champion, and my Astana teammate, Lance Armstrong. I am in the process of recovering from multiple broken bones that I have sustained in crashes throughout the season.

The Perfect Pushup has become my tool of choice for strengthening my upper body for better performance on the bike. It targets the muscles that are integral for racing, but not exercised on the bike. Because of the multiple injuries that I have sustained this year, the extra core conditioning that I have achieved while using the Perfect products has allowed me to recover more quickly and stay physically balanced on the bike while coming back from injury.

By incorporating the Perfect products into my stretching and core strength exercises, I have been able to gain an extra edge on the bike, using my upper body strength to support my legs at key moments and give myself a little extra boost when I need it most. The extra muscle has given me more strength, and helped to burn more fat, making me leaner than I have ever been in my career.

If you want to train like a professional cyclist, check out my Exercise Routine (which I do each morning after breakfast):

Situps: 25 reps, coming all the way up to the knees
Perfect Pushups: 15 reps, close position
1 minute of leg lifts: Do 10 reps of one position then switch (toes face out, toes forward, heels out), continue for 1 minute. Keep legs straight and together for all leg lifts.
Front plank: Hold for 1min 45sec
Situps: 25 reps
Perfect Pushups: 15 reps, wide position
1 minute of leg lifts: same as above
Left Side plank: Hold for 1min 45sec
Perfect Pushups: 15 reps, with handles placed halfway between shoulders and stomach in a regular width position
Right Side plank: Hold for 1min 45sec
Situps: 25 reps

Chris Horner, Spring 2009

Update: Chris is not racing this summer in France. He'll be competing 26JUL09 in the Chicago Criterium, the same day his Astana teammates ride into Paris on the last day of the Tour de France. Stay tuned.

* Photo credits: CC used with attribute crediting Graham Fisk.

Meet Michellie Jones, Triathlete and Olympic Silver Medalist

Guest blogger: Michellie Jones, Perfect Athlete Ambassador

Who am I? I am the eldest by 5 minutes to my identical twin sister Gabrielle. I have been a racing professional since 1988. Yes, 21 years ago -- I'm not sure if that makes me old or mature. I have so many great memories which could take days and days to recall so instead, here is one of my favorites. After crashing during a race I woke up in the Emergency with the one of the doctors asking, "What do you mean she was riding her bike in a swim suit in the pouring rain?”

Yep, that pretty much describes what being a Triathlete is all about. We swim, bike and run all day, every day, no matter what. An Ironman Tri takes an entire day since it is a 2.4mile swim, 112mile bike race and a 26.2 mile run just to top it off. It would be very amusing to see how many Perfect Pushups you could do after crossing the finish line. Mental note to self: only amusing if you get to watch because usually someone has to hold me up as soon as I cross an Ironman finish line. Crazy probably but there is always something that is crazier somewhere.

Not sure if anyone could have predicted my career as I certainly never thought I would have a couple of World Champ Titles, a Ironman Hawaii Title and an Olympic Silver Medal. Wow, are you sure that was me?

Funny thing is, one of my 20 swim coaches would make us do push ups as punishment if we didn’t show up on time. Or on other occasions he would make us do a set of ten in the middle of workouts. Maybe I should send him a few Perfect Pushups. I am certainly no Gym Rat and I certainly don’t have the strength of a Navy SEAL but that does not mean I don’t use the Perfect Pushup. Let me tell you, I may not be the strongest athlete out there but I use what I have and dream big, really, really big.

My Perfect Workout:

* 2 sets of 10-15 PPUs
* How many can I do in 30seconds? (just to change it up)
* Where: usually at my gym

Cheers!
MJ

Teammates -- Michelle Jones is competing this Sunday in the Escape from Alcatraz Tri. HOOYAH MJ!! Dream Big and Stay Fired UP!!

UPDATE: Michellie came in 6th in the Elite Women Division -- Congratulations!!

CHARLIE MIKE -- ALDEN

Welcome to the 2009 Escape from Alcatraz Triathlon!

For one weekend each summer, 2,000 of the world's best triathletes assemble in San Francisco for one of the most infamous and extreme sporting events…the Escape from Alcatraz Triathlon. In its 29 years as a maximum-security prison, no one ever escaped alive from the menacing shores of Alcatraz. Every year, this popular event draws over 20,000 spectators to see who can accomplish that daunting task.

On Sunday, June 14, the Escape from Alcatraz Triathlon will be packed with heart-pounding action featuring a 1.5 mile swim through frigid waters from Alcatraz Island to shore, a grueling 18-mile bike race, and a demanding 8-mile run through the rugged trails of Golden Gate Recreation Area. Set against the natural beauty of San Francisco, this thrilling triathlon is a virtual postcard of the City by the Bay.

Be sure to stop by the Annual 2-day Fitness Festival & Expo on the Marina Green, Saturday June 13th and Sunday June 14th, which is held in conjunction with the Escape from Alcatraz Triathlon. This festival offers spectators a wide array of health and fitness products to browse and sample.

NB: This information is from the Escape to Alcatraz website.

Meet Beth Rodden, Professional Rock Climber

Guest blogger: Beth Rodden, Perfect Athlete Ambassador

Hello fans of Perfect Fitness! My name is Beth Rodden and I am a fellow fan as well as a professional rock climber. Sounds kind of crazy, I know, but I am extremely lucky to be able to pursue my passion of climbing as my career. I spend most of my time climbing, surprise surprise or traveling, doing slideshows or clinics. And in between, I LOVE to bake, absolutely love it! Unfortunately I am allergic to dairy, so I am constantly looking for the perfect dairy-free dessert, usually including copious amounts of chocolate and sugar. If you have any suggestions, please let me know!

So, back to Perfect Fitness…..the products are amazing! I always had wrist problems doing conventional push-ups, and climbers are always dealing with elbow problems from doing too many pull-ups, but the Perfect Pushup and Perfect Pullup seem to squash those problems by allowing the joints to move freely in their natural motions. Check out my workout:

30 Crunches (legs in the air)
10 Pushups
30 Seconds in Plank Position (hands on PPU) alternating each leg in the air for 5 seconds
5 Pullups
It may not seem like it from my petite appearance, but I am a total hammerhead when it comes to working out. The Perfect Fitness products allow me to exercise until exhaustion without being prone to injury. I started climbing in the climbing gyms, so whenever I am able to get into a good gym for a workout it is like going back to my roots. I have also fallen in love with the mountains, and make my home in Yosemite, which allows great access to the best climbing in the world as well as being able to live in the Sierras, the most beautiful mountains in the world.

My favorite product is the Perfect Pushup Mobile because I have perfected living out of a suitcase and the Mobile fits perfectly [no pun intended] wherever I find myself, be it hotel room or campsite. Being a climber I try to work on opposition movement and exercises, which always include push-ups. From Calgary this spring, to South Africa this summer and then back in the Sierras for the fall, I hope to see you out in the mountains or in the gym.

Good luck with your personal fitness goals. Grab a friend, put on your favorite playlist, and try a new exercise. The most important thing is to have fun with whatever you are doing, that way you'll continue doing it for a long time.

Nicky Polanco's Lacrosse Clinic

Athlete Ambassador: Nicky Polanco, professional lacrosse player

As I said in my first blog, One thing I love to do in the off-season is promote the sport by doing camps and clinics. This year I ran a clinic at Farmingdale State College on Long Island for a group of about 50 kids ranging in age from 8-17. My clinics are a little different than most of the ones you’ll see because of the emphasis I put on off-field training. I try to emphasize to kids at a young age that developing speed, strength and stamina are all just as important as your stick skills. You can catch and throw and dodge like a pro, but if you’re weak and slow, it’s not going to matter on the field.

At our clinics, we break the kids up into stations and show them exactly what I do to get myself ready to play. The Perfect Pushup was one of the stations and the kids loved it. It was a really cold and windy Saturday morning, and there was definitely a hardcore aspect to throwing down a Perfect Pushup in the mud and having the kids compete with each other to see who could do the most. That’s really what lacrosse and other sports are about, and the Perfect Pushup was a tool that the kids loved using.

Who can do more? Get some kids together and ask them that question, and you’ll have a big-time competition on your hands like we did with our group.

It also helped that the Perfect Pushup was getting them in the right positions, biomechanically, to develop the strength they need. You can go deeper than you can with regular pushups, and like I said before, it gets your elbows and shoulders in the right positions to make you stronger without risking overuse injuries. I trust my trainer with my career, and he was sold on the Perfect Pushup before I even asked him how we could add it to my workouts.

Anyway, my MLL season starts today! Thanks for reading.

Meet Nicky Polanco, Major League Lacrosse

Guest blogger: Nicky Polanco, Perfect Athlete Ambassador, Captain of the Long Island Lizards

My name is Nicky Polanco, and I’m a professional lacrosse player in Major League Lacrosse (the MLL). The current team I play on is the Long Island Lizards, and I’m their captain. I was a two-time NCAA Division I All-American at Hofstra University, and I’ve been named to the All-MLL team six times in my career. I’ve been named MLL Defensive Player of the Year twice, and some people consider me to be one of the top defenders in the history of the sport. But most of all, I just enjoy competing at the highest level of my sport. I’ve also been a member of the US National Team twice, and I’m looking forward to doing that again in 2010 at the World Lacrosse Championships in Manchester, England.

Lacrosse isn’t your typical professional sport; it’s known as the “fastest game on two feet”. We have to be in world class shape to play in the MLL, but our teams don’t have professional caliber weight rooms and strength coaches like you’d find in the four major sports. We’re also still growing the sport on a national and international level, so we don’t have giant contracts and bonuses like the major sports do. Most pro lacrosse players have “day jobs” and I’m no exception.

Because of all this, I’m pretty much on my own to figure out how to get in shape to play. The league wants me looking and performing like a world class athlete, but they don’t really provide the resources for me to do it easily so I have to be really creative.

A few years ago, I decided to take everything to another level and hooked up with Bobby Ihlenfeldt, who’s an incredible trainer in New York, where I live. With Bobby’s help, along with my friend Keith Trimble at Bellmore Kickboxing, we figured out a system and a schedule to help keep me at the top of the MLL. We're doing a lot of work to get me stronger and better conditioned while dropping any excess body fat I may have put on in the off-season.

Strength is the key to everything for me. When we initially assessed what I was doing and what my weaknesses were, it was all about me not being strong enough. In the weight room, we’re working mainly on the basics: the bench press and the squat. What I’ve found is that in order to get stronger, you have to put on muscle. I’m not talking about getting “huge” either. You have to increase the cross-section of your muscle fibers and make them denser, and the best tool I’ve come across for this purpose has been the Perfect Pushup.

Bobby, my trainer, has a big-time powerlifting background, which means he knows the right technique for bench pressing. The way the Perfect Pushup works, I’m able to tuck my elbows on the descent, then flare them out at the lockout – the same way I’ve learned how to bench in order to save my shoulders. It’s taken all the shoulder issues out of doing pushups, and it’s helped me get stronger and build lean muscle faster than I ever have in my career.

One thing I love to do in the off-season is promote the sport by doing camps and clinics -- and you can read about that in Part II of my blog.

I'm playing tonight -- check it out!

CHARLIE MIKE SITREP: April 2009

Teammates – Check out our SITREP (Situation Report) for April: highlighting some of our new bloggers, topics and features.

1. Meet Tara Llanes, our first Athlete Ambassador.

2. TGIF: PERFECT in the Workplace – our newest CM SEAL Team member, my buddy “Sav” Saviano, kicked off this new weekly feature.

3. Marathon Mojo – from training to clothing – continues with Tim Grizzell, SEAL Team blogger.

4. Stew Smith’s Strength in Diversity series ended with “Too Short to be a SEAL” – look for Stew’s YouTube/workout coming up soon – swimming and the Perfect Pushup.

5. Perfect Products – designer Gray Holland took us behind the scenes with the development of the Perfect Counter and we unveiled the Perfect Dip bar.

6. CM congratulated the SEALs who saved the day last month and celebrated National Parks Founder Teddy Roosevelt.

7. If you haven’t joined Perfect Fitness, the perfect place to hang out with other fitness fans, what are you waiting for?

Give me your feedback: positive – negative – topics you’d like more of/less of – post your comments here!

CHARLIE MIKE – ALDEN

Meet Jack Clark, Cal Rugby Coach

Guest blogger: Jack Clark, Perfect Athlete Ambassador and Coach of the University of California at Berkeley (Cal) rugby team

NEWS FLASH: Bears Beat Army, 42-17, Setting Up Final vs. BYU Sat. at 7 p.m.

Read how the National Rugby Coach of the Year uses the Perfect Pullup: Go Bears!

“We do a lot of pullups because they’re great for grip strength” said Coach Clark. Picture this: if you’re lifting your opponents up into the air by gripping onto their shorts – be it in a scrum, a ruck, or a maul - you have to rely on your gripping, pulling and hoisting muscles.

Rugby is a field sport that requires a huge range of motion, from lots of different muscles, and the goal is always to prevent athletes from getting injured when they find themselves in unnatural positions. The Perfect Pullup helps to build up the muscles that will protect players’ shoulder capsules. Although pullups are for everyone, for athletes, “pullups are HUGE because they address the core, which is very important. The specificity is exactly what we need.”

Coach Clark also talked about the culture the pullup develops within their team. Rather than a competition with a useless exercise like the benchpress, i.e. “What can you bench??” the Cal rugby players have a competitive vibe of, “How many pullups can you do?” For workouts the Bears do a “handful of sets of pull-ups” or “max out” to see how many reps they can do it one set. Last word from Coach Clark: “Your max-out number becomes a big deal to us, and to test well on that test, you have to train.”

The CHARLIE MIKE Teammates are rooting for the Bears when they meet Army TONIGHT, at Stanford University.
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Jack Clark was named National Coach of the Year by American Rugby News on Dec. 29 in honor of his 2008 season, a 24-1 campaign that puts Clark’s career coaching record at 440-66-5 (.861) after 25 seasons, making him the all-time winningest coach in the Cal rugby program’s 127 year history.

Clark has also served as head coach for the Collegiate All-America team, from 1985-92; head coach of the U.S. National Team, from 1993-99; and general manager for the national team, from 1993-2003

Meet Tara Llanes, Perfect Athlete Ambassador

Tara, age 32,was a professional BMX and downhill mountain bike racer for 15 years until September 2007 when she crashed during a race, landed on her head and broke her neck and back. She is now a paraplegic training to do an Ironman and hopes to qualify for the Kona Ironman, 10OCT09. She uses a hand-cycle for the biking and running portions of the race.

She religiously uses the Perfect Pushup in her rehab work to protect her wrists. Says Tara, "Because I am using my wrist so much for everyday things like transfers, weight shifts, not to mention therapy, my wrists are worked and get REALLY sore. But when I used the Perfect Pushup I could last so much longer."

Tara is one of Perfect Pushup’s inspiring Athlete Ambassadors, fully embodying the mentality of “take control of your body, take control of your life.” She is an inspiration to all of us here at Team Perfect. Last word from Tara: "So help me I will find a way to float again. Gawd I love my bike. Follow your dreams dammnit and don't ever ever give up!

Teammates, Tara is standing by to hear from you! HOOYAH Tara and thank you for being the first of many Perfect Athlete Ambassadors to share their story with the Charlie Mike Teammates.