Hard work is paying off. A very proud coach.

Very proud of the hard work this young man is putting in. Every week he raises the level of his game, and it’s paying off.

Part 1: Walking into training toady thinking it was going to be my routine planned cycle. Coach @sean_dent decides to tell me once I walk in "your maxing out today"… After a long 4 days with work, lack of sleep, miles of stress… I took all that built up tension and was able to PR both of my lifts! Hitting a 118kg/260lbs Snatch (15lb PR) and a 152kg/335lbs Clean & Jerk (13lb PR) … Brining my total to a nee PR at 270kgs! Don't think for a second this climb is close to being over. #Weightlifting #212DOFBarbellClub #USAW #Nationals #AmericanOpen #CrossfitFBO #embracethegrind #SISU #IronEmpireClothing #DrugFreeStrength #LiveTheLion @sean_dent @sethstunna12 @ms1m0nsays @josh_hoffman28 @ironempireclothing @drugfreestrength

A video posted by Vinhoffman (@vinhoffman) on


In less than 2 months my athlete who qualified for Nationals and the American Open (during the Arnold Weightlifting Championships) has added 20 kilograms to his weightlifting total. No small feat at all, especially at this level.

And he has a ton of room to grow. I’m very excited to see how the next 3 months play out before we head to Dallas, TX.


Love The Haters

There will be haters, doubters and non-believers. And there will be you proving them wrong -Anon

If you are pleasing 100% of the people, you’re doing something wrong. In your life pursuits, you will inevitably piss someone off. Congratulations. You stood for something. You made a choice. You maintained a stance. You weren’t swayed by the opinion of others.


You need haters. You need the non-believers. You need the doubters.

* * *

Why, you ask?

Fuel for the fire. Motivation. To prove them wrong. To show them it can be done. To prove to yourself that the only person that really matters is you. The best test of your own mettle is plugging forward when its nothing but an uphill battle. Nothing worthwhile was ever easy. If it was easy, everyone would be doing it. Get hit hard and keep moving.


Thank you to all the haters, the past, the present and those who haven’t met me. It’s because of you that I keep pushing forward. I aim to make a difference while I’m here.



35 Kilograms in one Year

screenshotI started weightlifting as a full-time endeavor in December 2013. I increased my total by 35 kilos (that’s 77lbs)¬† over the course of this past year and I’m still growing as an athlete.

Yep, the first year was all about refining my technique and just learning how to use my body. It was also time for me to unlearn many bad habits. I’m feeling more and more comfortable with each lift each time I pick up the barbell. I hit a few snags along the way getting sidelined with a nasty hip injury for almost 3 months as well as battling through a couple illnesses and of course life gets in the way sometimes. But, all excuses aside. I’m still making improvements.

Here I am hitting a #205 Snatch.

My goal is to get as close to 100 kg (220lbs) as possible. I think with a little work, I could hit 100kg by the end of the year. Barring I can stay healthy and injury free.

Not too shabby for starting this journey late in life.

Now I have to focus more on my Clean & Jerk next.

Progress can only be made when you show up

Shift 6 of 9 in a row finished up today. I (literally) dragged my butt to the gym to siphon what energy I had left into a workout. It wasn’t pretty, but I got it done. I really just wanted to go home and collapse on the couch.

3 more to go….

But who’s counting?

Image source: If you want it, work for it. It’s that simple. – Quote Pictures / Quote Images / Quote Photos – iquotepictures.com.

I am a creature of habit

2013-12-14 19.07.20Today I had a finite amount of time to squeeze in a workout due to scheduling. My schedule opened up last minute and I had a window of time to fit in a workout.

The problem I have is I’ve become so set in my ways when it comes to my workout that I don’t know how to act or move when my time is limited. You see, I tend to spend a lot of time warming up. Some say I spend too much time (OK, most would say it). I’ve admitted on more than one occasion that mobility is my crutch. I mobilize every part of my body, every time I step into the gym.

Well today was the first day I didn’t. Instead of spending 20-30 minutes warming up with stretching, mobility and flexibility. I spent 7 whole minutes mobilizing what felt tight and jumping right into movement specific warm-ups with the barbell before adding the weight and diving into my workout.

I was nervous and quite honestly convinced that I wouldn’t be able to complete the workout due to time, or due to inability from not being ‘properly warmed up’.

I was pleasantly proven wrong. I got through my workout with time to spare! Talk about being released from the mobility shackles!!! Heh heh

Chalk this up to a lesson learned… I can survive on minimal time warming up. There is still hope for this 40+ body.


A different type of cold weather training


2014-12-07 17.35.14

I coach & train at an old-school garage-style stone-walled CrossFit (box) gym. When I mean garage-style I literally mean it’s a garage. 4 walls of nothing but brick and numerous rolling doors. Don’t get me wrong, I love that damn place. I truly do. I love everything about my home away from home. But it’s a garage with minimal indoor heating (the walls retain the cold temps for the better part of 6 months out of the year).

In the winter months it gets a tad bit ‘nippy’. We layer our clothing and peel off as we get ‘warmed-up’.

What makes things worse for someone like me, is that I coach after a full day at work. I occasionally workout after a full day of work. So my gym bag with all my gym-rat gear sits in my car, in the cold, for up to 12-14hrs. And in my part of the world it can get pretty cold.

You can imagine how enjoyable it is to leave work, head to the gym to coach/train. I have to change into my sub-zero cooled clothing.


Talk about a shock to the system.



Yeah, like I said. I different type of cold weather training.

I guess if I really had to, or felt the urge I could lug my gym bag into work and leave it in my office for the day?


Day 7/365 a photo a day:

I always enjoy a good sunset.. #photooftheday #beautiful #365daysaphotoaday

A photo posted by Sean (@sean_dent) on



It’s all about the barbell. Living the dream. USAW sports performance coach

I continue to live the dream. My dream.

I spent the weekend attending a USAW Spots Performance Coaching certification course (formerly the USAW level 1). Something I have been wanting to attain for quite some time. I guess you could say the barbell bug bit me 3 years ago when CrossFit entered my life.

I dabbled with all things Olympic Weightlifting from the perspective of a CrossFit athlete, but really didn’t dig deep into the nuts and bolts of the sport of Weightlifting until a year ago this month when I entered as a participant in the ‘60 day challenge’ hosted by Columbus Weightlifting.

It just grew from there. I did the first challenge with some fellow athletes at my CrossFit box. It became quite the experience, enhanced by some great continuous personal feedback via the 60 day weightlifting challenge facebook page (and then private facebook group).

I was getting top tier coaching cues from some of the best weightlifting coaches on this side of the country. During that first challenge I hit numerous PR’s, even as I suffered through numerous injuries and setbacks.

The summer progressed. My box initiated and founded our very own barbell club. I attained my CrossFit level 1 trainer certification. Then I started to assist and eventually coach our barbell club.

I had (and still have) weightlifting fever. My next stop was talking the talk and gaining the knowledge to be able to coach my athletes at a higher level of performance. I also wanted to improve my own personal performance.

The stars aligned this past weekend. I got to rub shoulders with one of the premiere Olympic weightlifting coaches in the U.S., Mark Cannella. The man has a laundry list of experience. He’s been involved with and coaching the olympic lifts for the past 15+ years, including personally coaching numerous national champions and former and current Olympians!!!

Shut. The. Front. Door.

Here were some pics taken by our head coach as well as Mark:

(guess who I was? Yep, the guy in full depth squat. Big surprise)

Yep. I caught the bug.

I’ll be looking¬† for my USAW Advanced Sports Performance Coaching certificate.