Tomas is a Box Owner, Coach, Physio and has made the podium in the last five competitions he has entered! Watch out for this Spanish Master in 2018 – he’s aiming to make the Qualifiers in 2018.
How old are you, Tomas?
I am 42 years old. Nearly 43 in the 20th Of January.
How long have you been doing CrossFit and where do you train?
I’ve been doing CrossFit for about 4 and a half years and I train in my own box called CrossFit Teatinos in Málaga, a beautiful city placed in the south of Spain.
What are the other commitments in your life?
Well, I’m a physiotherapist, CrossFit trainer and businessman and, at this moment, I’m also doing a Master degree in sports research so as you may guess my life is quite interesting and busy but I still manage to get some time to workout and spend with my girlfriend.
What keeps you coming back for more?
The feeling of pushing myself beyond my limits, getting a new PR, a new challenge overcome, the crowd support in the competition field but, above all, feeling young, alive and capable of doing things that I never imagined to do.
What achievements are you most proud of?
Qualifying for my first competition, the French Throwdown 2016, was such a great feeling because I could hardly believe that I had got a place to compete, in my opinion, in one of the best competitions around Europe; so the chance to be there was fantastic.
But, my greatest achievement is my five-in-a-row podiums accomplished in the last five competitions. I still can’t believe it but I guess I must be doing something right.
How was the Open for you this year?
Apart from 17.1 that, due to a low back problem I couldn’t do the score I expected and that placed me over 1100 in the world, the rest of the events went well and I was able to climb to 245th in the world in my category. It is a shame that I didn’t get into top 200 to do the Games Qualifiers but I hope to get it in 2018.
What are your strengths?
I consider myself to be a quite balanced athlete but if I have to highlight a feature for me I would say my mental toughness.
What are your weaknesses?
My Snatch, Clean & Jerk and Deadlift are not as heavy as I would like but I think we all want to lift heavier, run faster and longer, swim like a fish, etc hahaha
What are your current goals?
At this moment I’m focused on doing my best work on my Master’s degree so that I can continue with my doctorate in sports research.
Regarding CrossFit, I want to do a good CrossFit Open and get into top 200.
The French Throwdown is another competition in my mind for 2018; I had the chance to enjoy it in 2016, this year I made a big mistake at the Qualifiers that put me out despite having achieved scores to be in the top 10.
If I can find a good balance between my studies, business and training in 2018, I will consider taking part in other competitions.
Who does your programming?
For some time, I followed some well-known online programming, but at this moment, I follow my own training programme. One of my colleagues (Samuel Gallego) and I make a programme for competitors that is followed by many athletes around Spain and other countries (not only at our box).
My colleague, Samuel Gallego, has been competing 3 times at the Regionals and, as well as good athlete and competitor, is a great coach so we both decided to do our programming and offer it to all those athletes interested in following a competitor programme online.
Everyone interested can contact us at this email firstname.lastname@example.org
Can we find you on social media? Who do you follow on social media that you’d recommend to others?
On my Box website at www.crossfitteatinos.com, my physiotherapy website www.fisiowell.com, Instagram @tom_ponce, and Facebook as Tomas Ponce.
My youtube channel as Tomas Ponce Garcia and I also have a Vimeo channel for my mobility videos (www.vimeo.com/tomasponce)
I follow many of the Master athletes I admire, many of them already friends, like Marcus Guerrero, Robert Walker, Bastian Rejen, Roberto Ligato, Christian Loyer and many more I can’t remember at this moment.
What supplements do you swear by?
My nutritionist doesn’t rely much on supplements, especially in those not proven scientifically so I take much more care of getting good quality and ecological foods if possible.
The things he let me use are Amylopectin, Citrulline Malate, Beta Alanine and Creatine.
What’s always in your kit bag?
Well, as a physiotherapist I’m not into using much staff like knee sleeves, wristbands or things like that.
I consider most of them useless because I think our body has the mechanisms to protect itself for the loads and exercises we do as long as we do the right progression and let it adapt for the volume and intensity of our workouts. I’ve only used some of them when doing a maximum effort like deadlift or Jerk while in a competition or doing a qualifier but they are not present in my daily training.
Another important thing I think most athletes fail is in taking care of their bodies.
Everyone spends most of their time working on their strength, conditioning, weightlifting, etc., but they don’t spend as much time as they do for all those capacities mentioned in doing mobility work (stretching, joint mobilization, flexibility, etc.).
What advice would you give to a Master just starting out in CrossFit?
As I exposed above, mobility work should be the most important component to work especially at the beginning of the program.
CrossFit, as we all know, is a sport that requires a great level of joints range of motion and muscles, and the other soft tissues, extensibility to meet all the exercises standards and very few people who start CrossFit meet the optimal criteria to start without the risk of getting injured sooner or later. Moreover, I can see every day, as a coach, physio, and athlete, how many athletes, masters and younger, try to lift heavy weights without having the proper body mobility which put their body joints and other tissues in a great risk of suffering some serious damage. But, surprisingly, most of them blame their genetics or other stupid things rather than not having good mobility. The truth is that no-one is born rigid and with no flexibility so I believe that the loss of range of motion is a matter of bad postural and movement habits and a result of not working that capacity on a daily basis.
What’s the key to effective recovery for you?
Good food and plenty of water, enough sleep, and a little nap in the day if possible, and, of course, mobility work every day
“It is never too late to be what you might have been”. George Eliot
What would you advise CrossFitters to stop doing? What should they start (if they aren’t already!)?
I’d advise them to stop doing things at any price because sooner or later they will pay for it.
In CrossFit, unfortunately, there is great coaches and healthcare professionals and also there is a tremendously bad of both so I would tell anyone interested in taking CrossFit seriously to find a good coach and healthcare professional to be advised correctly at every moment so that they can be able to improve their performances and get to the higher level possible without being seriously injured.
They should start taking care of their bodies as much as they do for other capacities.