USAW National Championship Recap: Tom PR's and East Coast Gold wins the Men's and Women's National Championships

 Training : Training leading up to nationals this year was awesome. After the Arnold I attended the ECG National Camp (www.pfpbarbell.com/blog/control-what-you-can-control-what-to-do-when-things-go-wrong) , had a minor(thought it was major at the time) back injury . I had to take a week off then Coach Phil Sabatini put me on a 3 week rebuilding program. From there I jumped into meet prep with the rest of the team . 6 solid weeks of workouts from there I was ready to get after it at my first national representing East Coast Gold . I have never felt more physically or mentally prepared for any athletic event in my life. 

Training PR's leading up to nationals :
Power Snatch : 134kg--> 150kg (16kg PR ) 
Snatch : 146-->155kg( 9kg PR ) 
Clean and Jerk : 180kg-->181KG ( 1kg PR) 
Front Squat : 211kg -->227kg ( 16kg PR) 
Back Squat : 260kg-->273kg (13kg PR)
​Total PRs : 55kg 

Travel: Travel ended up being a really interesting situation . I always tell our athletes to "control their controllables " , our travel on Friday was way out of control! We had scheduled our flight for 6:00am so we could watch all of our teammates compete on day one.  USAW Nationals is my favorite weekend of the year and I was pumped. We arrived at the gate of our flight and we were informed that our flight had been cancelled. I was devastated, we were informed that the next flight we could get on was at 5:30pm. We would miss all of our sessions and not get to Kansas City in time to train in the training hall . Luckily crossfitmtlebanon.com/ allowed me to drop in and get my workout done that morning. 

We tried to calm down and relax in the airport while we waited for our flight , then at 4:30PM we got more bad news. Our flight was delayed again until 8:30PM that night . Best case scenario we would leave 14.5 hours after our original flight. All in all we didn't actually leave Pittsburgh until around 10PM 16 hours after we had scheduled our flight. In total it took us 20 hours to fly from PGH to KC (The drive is only 12.5 hrs) . Luckily Maggie and Dom were with me and we did our best to make the best out of a bad situation . 

East Coast Gold Experience: Competing as a member of East Coast Gold Weightlifting at Nationals was without a doubt my FAVORITE athletic experience of my life. From the moment we landed to the moment we left, it was incredible . We won both the Men's and Women's team Championships , but that wasn't the best part. The coaches, support staff, and athletes were wonderful . We had a full medical staff there to take care of us, coaches to keep us focused and prepared , and a team of supportive, positive athletes , cheering us on .

One thing that really stuck with me is how they treated Maggie and Dom . The positive culture of ECG is incredible . They of course want to win , we are important as athletes, but Coach Leo Totten , Phil Sabatini, and the rest of the gang first care about us as people. I was on of the 8 scoring athletes on the men's team and they didn't treat Maggie and Dom with any less respect and enthusiasm than they treated me with . I was like being part of a family and we are were instantly included in with the group .  

I couldn't imagine being part of a different team . I am excited for our PFP Barbell athletes to get to experience this at Camp (app.wodifyarena.com/Event/Event.aspx?u=ecgsaddtotheatmospheretrainingcampforeverydayweightlifters2018) ,
​and USAW American Open 2 in Valley Forge. 

Phil Sabatini Sets the Tone:  Sunday morning it was time for my coach , Phil Sabatini , to lift. I was PUMPED, before I ever met Phil I was a huge fan of him as a Weightlifter and a person. Now that he coaches me and we have developed a friendship I was extra excited to lift. I was really excited to see Phil , Jason Bonnick , and Nate Damron battle it out . They are all exceptional lifters and I know them all so it made it extra special . Phil absolutely crushed it! He went 5 for 6 , snatched 155kg and clean and jerked 191kg, for a 2nd place finish overall with medals for each lift.  His performance was awesome , as soon as his last Clean and Jerk was over , I knew I was next up. With a 346 total I knew my goal to kilo him (beat him by 1 kg ) was probably out of reach, but I was ready to get after it . At this point 7 of 8 of our scoring lifters had finished in 6th or better and I was my turn to represent my coach and my team the best I could.  

Time to Lift:  Now it was my turn to put all my hard work to the test. I was really nervous for my session . In the past I was just representing myself and my wife. This time it was much bigger. Now it wasn't just the Duer's an entire team of people worked hard to get me in this position and I was ready to represent them to the best of my ability . 

Snatch : 148kg

1. 143kg: This was the heaviest I have ever opened up . Warm ups went well and I went out with little doubt in my mind that this would be an easy lift . It went smoothly , it surprised me how light it felt. I was exited to take on the next lift. 
2. 148kg:  This was a 2kg competition PR on my second attempt . I was really proud of this one. When I caught the snatch my foot collapsed , but I stayed calm and saved the lift. Phil has really been working hard with me to improve my overhead position and it really showed. 
3. x153kg  : This lift was 2kg under my best ever training snatch , so I was amped to take this lift down as well . Unfortunately, I couldn't get it done . I finished with a 2kg Comp PR so I was still excited and ready to attack the clean and jerks. 

Clean and Jerk: 185kg 

1. x180kg: This is the one lift I am a disappointed with in the meet. I caught the first clean a little forward and had to take a step to recover. I panicked a little bit and tried to muscle the jerk and ended up pressing it out a little bit. Phil told me the same things I tell our PFP Athletes : lean into your technique. 
2. 180kg: This lift was much better. Here is where all my training really showed. After one attempt I was back up and easily hit this lift . I was really excited for this because it was only 1kg under my all time best clean and jerk. I meant a ton that Phil had enough confidence in me to open me up at over 99% of my max. I should have had this type of lift on attempt 1. 
   
3. 185kg : This was the final lift of my meet and the final lift for the Men's team of East Coast Gold. I knew I had to end on a high note. I have never Clean and Jerked 400lbs so if I hit this lift (407lbs) then I would not only have a 4kg pr but I would also smash another big goal of mine . I went out and smoked the lift. It was one of the best Clean and Jerks I have ever done . My only disappointment is that I couldn't attempt more because I felt like I had more kilos left to lift. Hit your openers kids. 
   

Overall: 

• 4 for 6
• 333kg total( 8 kg total PR /16 kg National PR) 
  
• 7th Place in the USA 
  

Whats Next?: Personally I will be training for the American Open Final in December. I need to drop a few kg and want to prioritize my health and get my body composition better. I have 5 months to lean out and get stronger , I will be  ready to take on whatever new weight class I am in .  My goals for the final are 165/205 , I want to be in a position to win and push for a National Team. 

More importantly I will be able to focus on our team here at PFP Barbell. Starting with my wife Maggie Duer. She has selflessly sacrificed her time , energy , and money to help me chase my goals. I am excited to help her on her journey back to the platform and hopefully to the national stage. I would LOVE to be able to compete with my wife at the AO final this year. She is also on of Phil's athletes so I know she is in good hands. Either way I am excited to see her grow and progress. She is a fierce competitor and I cannot wait to where she takes weightlifting . 

Our in house team continues to grow and develop. We added almost 10 members this month and now have over 30 athletes in house. We have some exciting stuff on the horizon for them and am exited to see most of them compete at the AO2 as members of East Coast Gold Weightlifting . 

If you want to be part of our team here at PFP Barbell and the 2018 NATIONAL CHAMPION East Coast Gold Weightlifting
Email : tom@pittsburghfitnessproject.com to get started . 

About Coach Tom :

• NSCA-CSCS
• NSCA-TSAC
• USAW L-1
• Crossfit L-1
• 4x USAW National Qualifier
• 7th at 2017  & 2018 USAW Nationals
• Top 10 Ranked in the USA
• East Coast Gold National Team Member and Coach
• Best Lifts
  • Clean: 191kg(420lbs)
  • Power Clean: 168kg (370lbs)
  • Jerk: 191kg( 420lbs)
  • Clean and Jerk: 185kg (407lbs)
  • Snatch: 156kg ( 345lbs)
  • Power Snatch: 150kg (330lbs)
  • Front Squat: 227kg (501lbs)
  • Back Squat: 273kg (601lbs)
  • Deadlift: 272kg ( 595lbs)
  • Strict Press: 115kg ( 255lbs)

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