Friday, September 28, 2012

Laci Update / Life is Good

Soiree at the Coronado Yacht Club

Happy Birthday Sahra Gargum

Happy Birthday AJ Martin

Cardinal Gibbons

Tourneys at Bucknell & Gannon this weekend.


That's right, order any suit(s) stock or custom from Waterswim USA and your shipping is FREE when you mention SoFlo Water Polo Blog.

View their catalog here:
(305) 798-0274

(305) 798-0274


Congratulations to CWPA Referee Eddie Ajuz on Winning the September 2012 USA Water Polo Referee of the Month Referee of the Month - September 2012
Eddie Ajuz - Southeast Zone

The winner of the Referee of the Month for September 2012 is Eddie Ajuz 
of the Southeast Zone . For winning referee of the month  receives a $50 gift certificate to 

Eddie has been an active referee in the Southeast Zone for years and has been a 
fixture at many USA Water Polo National Competitions including serving as a 
Lead Referee at the Swim National Junior Olympics and appearances 
at numerous other National Championships.

Eddie volunteered his time and resources for years to travel the country in en 
effort to get as much practice and experience at his craft as possible.

He has also volunteered countless hours in the Southeast Zone towards the 
organization and operation of both Zone Based and National Events as well as 
hours and hours in the development, recruitment, and education of his fellow referees.

Our congratulations to Eddie and our appreciation for his dedication to our sport.

Thursday, September 27, 2012


BRIDGEPORT, Pa. -- The Collegiate Water Polo Association (CWPA) Men's National Collegiate Club Championship will visit the Beaver State as league commissioner Dan Sharadin announced the selection of Oregon State University as the host institution for the championship on November 9-11 at the Osborn Aquatic Center in Corvallis, Ore.
Featuring representatives from 15 of the league's divisions (Atlantic, Big Ten, Florida, Great Lakes, Great Plains, Mid-Atlantic, Missouri Valley, New England, New York, Northwest, Pacific Coast, Rocky Mountain, Sierra Pacific, Southeast, Texas), along with either the host Beavers or the runner-up in the Northwest Division, the tournament features 30-games over three days to decide which collegiate club program is the best in the nation.
The championship will be held at the Osborn Aquatic Center (1940 NW Highland Dr, Corvallis, Ore.), in the facilities' 50-meter pool.  The Olympic sized pool is 165 feet long by 56 feet wide (8 lap lanes, each 7 feet wide). It holds 485,000 gallons (or almost 1/2 million gallons) kept at a constant 83 degrees, with an additional 7,000 gallons in the filter pit and pipes for a total of 492,000 gallons. 
It marks the first time the National Collegiate Club Championship will be hosted in the Beaver State as Oregon State/Osborn Aquatic Center continues a tradition of standout athletic facilities for National Collegiate Club Championship competition as Georgia Tech University (2011), Southern Utah University (2010), University of Florida (2009, 2001), Ohio University (2008), University of Arizona (2007), Miami University of Ohio (2006), Williams College (2005), University of Notre Dame (2004), Texas A&M University (2003), California Polytechnic State University (2002) and University of Washington/King City Aquatic Center (2000) most recently hosted the tournament.
In the history of the championship, Northwestern University (1993), the United States Military Academy (1994), the University of Dayton (1995), the University of Michigan (1996, 1998, 2003), Dartmouth College (1997), California Polytechnic State University (1999, 2001, 2002, 2004, 2007), Michigan State University (2000, 2006, 2008), Grand Valley State University (2005), the University of California-Los Angeles (2009, 2010) and the University of Southern California (2011) have claimed titles.
Fans looking to book flights into Oregon should be aware that Portland International Airport (PDX) is 90 miles (145 kilometers) from Corvallis, and is the closest international airport. Two smaller airports, Eugene (40 miles, 64 kilometers) and Corvallis (6 miles, 10 kilometers) may also be used to reach Corvallis.
Hotel accomodations and special group rates in the Corvallis area will be announced in the next several months by the Collegiate Water Polo Association league office. In addition, check out, the official site of the Corvallis and Benton County Visitors Bureau, for activities and restaurants around the area.

Wednesday, September 26, 2012

What To Do When Things Go Wrong

Terry Schroeder
US National Men's Team Coach 

Life does not always go the way that you plan or dream it will. Water polo is a good reflection of this statement.  Losing hurts but it is a part of life and how we deal with it is a choice and can often define who we are.
As you know, the Olympic Games did not go very well for the Men’s team.  After starting well with wins against Montenegro, Romania and Great Britain, we lost to Serbia and then Hungary in the preliminary round.  Somehow, this took the wind out of us and we lost our confidence.  In the quarter-final game against Croatia we lost 8 - 2 after going 1 - 16 on our 6 on 5. I am not sure that I have ever been on a team that struggled so badly on the 6 on 5.  It was a disaster. With our dreams of winning a gold medal or any medal for that matter crushed, we seemed to be “dead in the water” so to speak.  We finished the Games with consecutive loses to Spain and Australia to finish a disappointing 8th place.
Needless to say, it has been a very difficult time for me and each of the members of that team.  We had such high hopes and expectations and our dream did not come true.
How do we deal with the lose?  Where do we go from here?  Everyone is a bit different in how they react and move forward.  I can only share with you my process.  As the head coach, I take a great deal of responsibility on my shoulders.  There have been many nights of tossing and turning in bed searching deep in my subconscious for the answers.  The truth is that it is extremely difficult for any team to succeed.  Every little piece of the team must be working together - each coach and player playing his/her role to the best of his/her ability.  Even when all this is in place, the team still may not win.  We experienced the success in 2008 and this time around for whatever reason it just was not clicking.  As I have reflected on the Games, it seems to be that there were a lot of little things that went wrong.  The Olympic Games is the most amazing sporting event in the world because you have to be at your best for a two week window every four years.  It is the greatest challenge in sport.  My hat is off to all the gold medalist!
The fact is that no one wins all the time and losing often teaches us a great deal - if we are open to grow and move forward. I am humbled by our loss and I am taking some steps to move forward.  Here are the steps that I am working myself through. Hopefully, there is useful information here for everyone.  As I said, no one wins all of the time and unfortunately losing is a part of life. 
  1. Look in the Mirror

    This is where it all starts. This is the one thing that each of us has control over - ourselves - our actions and reactions. In order to take a good look at yourself you need to find a quiet space where you will not be interrupted. Prayer and/or meditation can be very helpful in this process. As I have reflected on this past year I have identified some things that perhaps I would have done differently. Obviously, I can not go backwards and change it but I do believe that this is a healthy exercise for me. As the head coach, I have to take the responsibility upon my shoulders first for our result. I have been told by many great coaches through the years that “when you win the players should get the credit and when you lose the coach needs to take the blame.” I do believe that this is true. Looking in the mirror takes honesty with yourself. I feel that when I am honest with myself I will potentially grow more. I have no doubt that I showed up everyday to practice and gave it may all. However, when things go wrong reflection will reveal what could have made the journey better. I am not trying to beat myself up over this but I am trying to be honest and figure out how I can grow and make the next adventure better. I know that some of the biggest disappointments in my life have created a platform for me to grow into a better person/coach/husband and dad and ultimately that is what life is all about. I have also tried to keep this all in perspective and focus on some of the very positive things associated with me being the head coach of the USA National Team for the past six years. The relationships with the players stands out on the top of this list. We have had so many great experiences together in our travels around the world. I consider all of these players family and I know that I will have a relationship with most all of them for the rest of my life.

  2. Huddle Up

    For me the next step is to “huddle up” with those closet to me so that I can get some honest feedback from the outside. The most important part of this process is to get with people that you love and trust the most. These are people that you can be totally honest with and they can be honest with you. You don’t want people who can’t give you honest feedback. In my opinion, it may be good to have one person on the team that was close to you and then a few people that were not part of the team. I feel like I need to get different perspective and if I only relied on feedback from within the team it may not be as “real”. The first person that I went to was my wife. Lori knows me better than anyone else. We have been married for 25 years and we are shooting for another 25. We have hd some good discussions and I have asked her to talk to me from her perspective. I don’t want her to just agree with me. I want to hear what she has to say and tell me honestly what I may have been able to do better. I have learned a great deal from my wife and even though she never played water polo she knows about team work, family and relationships as well as anyone. These discussions have also helped us to grow together. After all she shared in this journey too. I then went to one of my closest friends and asked him to share with me what he saw. In my opinion, this process takes time and numerous conversations. These conversations have helped me to work though the pain. I have cried on Lori’s shoulder. I also was able to let go of some of my frustrations and it has helped me to stay positive to some degree. I do admit there has been some severe disappointment (bordering on depression) associated with losing but also just the normal letdown of the Games being over. After spending six hours a day with the team - we have barely seen each other since. This has been hard too. Anyway, having these conversations with the ones that I love and trust has allowed me to express some of my feelings and sadness and let it go. This is how we grow and continue to move forward.

  3. Move On

  4. The beauty of life is that we wake up to a new day everyday. There are new opportunities and new adventures to pursue. As John Wooden said, “Make everyday your masterpiece.” I feel strongly that we can not let something bad hold us back. Too many people I know get stuck on something bad that has happened in their life. Once again, no one wins all of the time and this loss while very painful is only sport. I may be in a valley right now but I know that I am looking up to the mountain in front of me. I am not face down and dead. I am alive and wanting to move forward and find my next adventure. I am in the process of forming a game plan for what is next in my life. I am forming a vision of what that looks like. I am surrounding myself with people that believe in me and want to go forward with me. I know that I have been to the top before and if I make my plan and go after it with all of my heart passionately I will climb the mountain again. Success truly is a journey and the experience that I shared with this team was an amazing journey. Even though it did not work out the way that all of us hoped it would it still pretty incredible. This was a special team and I will forever be grateful for the opportunity I had with them. I have found that the higher you reach in life, the bigger that your dreams are - the greater the risk. We risked it all and made a commitment to ourselves and each other and did the best that we could. Things did not work out the way we had envisioned. I feel bad about our result but I would do it all over again. The experience has been an amazing chapter in my life.
My dad once told me that “life is not fair”.  Things don’t always work out the way that you want.  I have been to the top before and I am going to get back there again.  This is a temporary “valley” for me. This is the life we all live.  There is a natural ebb and flow.  

I am convinced that in the end I will be more defined by how I reacted to the loses in my life then the wins.  The loses may actually have a more powerful impact on me.  When I am humbled and on my knees, I am ready to grow and become the man that God intended me to be.

As always, I am open to feedback and your comments. I can be reached

Water Polo Planet

2012 NCAA Men's Varsity Schedule / Results

Water Polo Strength & Conditioning



A tool older then the sport of Water Polo has been making a strong impression on some of the top teams in Hungary and in the USA. 

National Hungarian Champions VASAS, potential future Hungarian champs FTC and San Jose State uses them as part of their dry-land training program. Not to mention other pro sport teams such as the NFL Colts.
What are all these teams using as a main ingredient in their dry-land/strength training sessions?
A 'kettlebell' or girya (Russ.) is a traditional Russian cast iron weight that looks like a cannonball with a handle. The ultimate tool for extreme all-round fitness. 

The kettlebell goes way back, it first appeared in a Russian dictionary in 1704 (Cherkikh, 1994). So popular were kettlebells in Tsarist Russia that any strongman or weightlifter was referred to as a girevik, or 'a kettlebell man'.

"Not a single sport develops our muscular strength and bodies as well as kettlebell athletics," reported Russian magazine Hercules in 1913.

One of the fundamental kettlebell exercises that is great for developing explosive hip power and conditioning is the Kettlebell Swing.


The Kettlebell Swing
A while ago, I did an interview with the strength coach at San Jose State regarding his training of the Women's Water Polo team. His girls put up some impressive numbers, like doing Kettlebell Swings with the 48kg (106 lbs) Kettlebell for 10 x 10 reps and Turkish Get Ups with 28kg. He stated that up to 1/2 of the teams strength training utilizes the Kettlebell.
In the e-book 8 Steps to to Safely & Effectively Perform the Kettlebell Swing I outline a logical and sequential path of learning this very powerful exercise. Just click here to download it or sign up at



 Nothing is impossible, the word itself says 'I'm possible'!
- Audrey Hepburn

FSU Photos From Club Tourney 9/22/12

Scores From Last Weekend / NCAA Florida Division / Club

Tuesday, September 25, 2012


Ingredients (Serves 4-6)
4 whole ripe Hass avocados
1/4 white onion (chopped)
1 generous sprig of fresh cilantro
1/4 lime (juiced)
1 ½ teaspoon of salt
Cut the avocado in half, remove the pit and scoop out the avocado using a spoon. Place the avocado pulp into a bowl, molcajete or food processor. Add the remaining ingredients. If using a bowl, mash avocados using a potato masher. If using a molcajete, mash using the pestle. If using the food processor “pulse” the machine for a chunkier guacamole, or puree for a creamy dip.

Traditional Dip

Bacon Cheeseburger

Omelet with Salsa

Hot Dog w/ Guac

Filet Mignon Sandwich on Whole Wheat 

Avocados are great for an athlete’s heart

Every athlete wants to perform his or her best. Part of performing your best includes fueling your body with the right types of foods. Healthier foods will help you to perform you best in practice and during competitions. There are many foods that have benefits for athletes, but one commonly overlooked food that may benefits athletes is the avocado.

The avocado, contrary to popular belief, is a fruit, not a vegetable or nut. It is packed full of nutrients and benefits for athletes.
Healthy fats

Avocados used to be feared for their high fat content, however, more people have begun to learn about the differences between good fats and bad fats. Avocados are packed full of monosaturated fats, also known as good fat. These monosaturated fats help provide the body with energy throughout the entire day, as well as aid in promoting heart health.

Heart health
Athletes, in general, benefit from improved heart health. However, athletes who engage in a great deal of cardiovascular physical activity may especially benefit from avocados. Not only do avocados contain a great deal of healthy monosaturated fats, but they contain a high amount of folate, vitamin E and gluthathione, all of which contribute to a healthier heart. Avocado consumption has been attributed to lower incidence of cardiovascular disease.
Lower cholesterol and blood pressure
Avocados are not only packed full of hearth healthy nutrients, but they also contain a substance known as beta-sitosterol, which has been shown in studies to reduce cholesterol levels an average of 17 percent after only one week of consumption. Avocados may benefit cholesterol levels by decreasing LDL levels (bad cholesterol) and increasing HDL levels (good cholesterol). Cholesterol has a direct impact on blood pressure levels, but other nutrients, such as folate, can be found in avocados and may help improve blood pressure.

Avocados: Nature's Superfruit

Avocados are an amazing superfruit! And yes, that's right, avocados are indeed a fruit, but are often mistaken as a vegetable, much like a tomato is. Avocados are healthy, nutritious, and a great addition to meals, salads, soups, smoothies, and even by themselves as a healthy snack! But what exactly are some of the benefits of eating avocados?

High Amounts of Glutathione
Avocados are reported to contain high amounts of glutathione. Glutathione is essential to the bod and is found naturally occurring in every cell. Glutathione is a powerful antioxident thathelps the body neutralize free radicals that may cause harm. Individuals who are sick, suffering from AIDS, or cancer, often show depleted glucathione in their cells and benefit from supplementing their diets with glucathione.
Breast Cancer Prevention
Avocados contain oleic acid (a monosaturated fatty acid found naturally in many plant souces and plant derived products, such as olive oil). Many studies have suggested that oleic acid plays a role in the prevention of breast cancer
Cholesterol Reduction
Avocados contain high amounts of beta-sitosterol, a compound that in many studies has been shown to reduce cholesterol. In one study, participants consumed avocados for only a week and showed an average cholesterol drop of 17%! Avocados are high in fat, however, they are high in the "good" fats, which helps control and even reduce cholesterol levels. The fats found in avocados and in a cupcake are not comparable, or the same in any way!
High in Vitamin E
Avocados are an excellent source of Vitamin E, a vitamin that helps protect against many diseases, maintains overall health, and promotes healthy skin.
Better Nutrient Absorption
Recent studies have shown that when individuals consumed salads with avocado, they absorbed up to five times more caratenoids than individuals who consumed a salad without avocado. Caretenoids are a group of nutrients that includes the nutrient beta carotene. Beta careotene helps prevent damage from free radicals, helps maintain reproductive and immune function, as well as provides vitamin A.
Heart Disease Prevention
Just a cup of avocado contains 23% of the daily recommended amount of folate, a nutrient attributed to the lower amount of heart disease in those who consume it regularly.
Healthy Vision
Avocados contain more carotenoid lutein than any other fruit commonly found in the markets. These carotenoid luteins are essential for healthy eyes from cataracts, and degeneration as a person ages.
Avocados contain a great deal of healthy nutrients, and have many benefits to their consumption. So the next time you need a healthy boost, consider a bowl of cool avocado soup, some guacamole, or even just a plain avocado, lightly sprinkled with salt.

Garlic & Brown Sugar Chicken / Crockpot

 This recipe is so simple to throw together . . . the kids loved it because it was kind of sweet, but we spiced up the adult servings with red pepper flakes, which added the perfect amount of heat. Serve it over rice and with some steamed vegetables and you have a quick, easy, delicious dinner!

 Slow Cooker Garlic and Brown Sugar Chicken
4-6 chicken breasts (or thighs would work great too!)
1 cup packed brown sugar
2/3 cup vinegar
1/4 cup lemon-lime soda
2-3 Tablespoons minced garlic
2 Tablespoons soy sauce
1 teaspoon fresh ground pepper
2 Tablespoons corn starch
2 Tablespoons water
Rice or noodles, cooked
Red pepper flakes (optional) 

Spray slow cooker with non-stick cooking spray. Place chicken (frozen chicken, thawed chicken works great too) inside slow cooker. Mix together brown sugar, vinegar, soda, garlic, soy sauce, and pepper together. Pour over chicken. Cook on low for 6-8 hours or high for 4 hours. Take chicken pieces out of slow cooker (basically f
all apart) and pour remaining sauce into saucepan. Place saucepan over high heat. Mix together corn starch and water, pour into saucepan, and mix well. Let sauce come to a boil and boil for 2-3 minutes, or until it starts to thicken and turns into a glaze. Remove from heat and let sit for a minute or two (it will continue to thicken as it cools down). 
Serve chicken over rice or noodles and top with glaze. Sprinkle red pepper flakes on top if desired.