Having clear goals is crucial for success in anything. Before you dive into the day to day work, it is so important to understand where you want to go in the end. When it comes to Olympic Weightlifting here are a few tips for setting achievable goals: Set Thoughtful Long Term Goals: Before you start […]
Every athlete looks and moves different. Thus to implement a hard and fast rule about any of the Olympic lifts comes at the neglect of anatomical difference. Therefore, understanding the optimal depth of your jerk dip has a lot to do with limitations in femur/tibia length, capability for ankle flexion, and muscle fiber makeup. Take […]
If you’ve been following any of our online weightlifting programs, you’ll notice that we’re changing gears and will be introducing a new cycle to start the new year. For some of you this might be exciting, but for others, you’ve realized the coming of a new cycle means back to the dreadful 10’s, complexes, and […]
In this episode of Power and Grace Radio, J.J. talks with South African CrossFit athlete Jane Stroebel about competition in the new regionals, the change to four person teams, and getting faster by running from large predator cats. Enjoy! As always, we’re on iTunes, Google Play, and Stitcher under Power and Grace Radio!
The interwebs is full of semantics, useless commentary, and fruitless debate about triple extension and the utility of ankle plantarflexion. Truth be told there’s likely no amount of research, video evidence, or data that will change many of those opinions. That said, here’s my take. The ankle likely tells us the most about athletic potential […]
One of the most valuable pieces of advice I have received about competing in weightlifting is that, “it’s a marathon, not a sprint.” Getting better is not about being wildly successful in this Friday’s max out session, this month’s squat cycle, or even this year’s big meet. It’s about showing up consistently, putting the work […]
It doesn’t take much time after a big competition to begin processing and reworking all the elements of the weekend in my mind. Typically from the time I land in the city where we are competing I am moving 50,000 miles an hour until Sunday. Sunday, almost always on my flight home, I can’t help […]
In this episode of Power and Grace Radio, J.J. and Duke discuss the recent changes in the CrossFit Games regions, the move to 4 person teams, and what the future holds for the sport. Enjoy!
In the world of athletics and specifically the sport of weightlifting or CrossFit, it is almost inevitable that when talking about competition preparation and elite level athletes, the conversation will land on performance-enhancing substances. We all have been in the conversations that attributes an athlete success to the supposed drug use or their physical make […]
We all do warm-ups. Most of us have a specific warm up routine. Most good coaches I know program auxiliary exercises as primer movements for the major lifts of the day. The problem however is that oftentimes we use those primer auxiliary exercises simply as joint and central nervous system warm-ups rather than thinking about […]
If you have spent any time weightlifting you have probably encountered a rough training day. You know, the kind of day where it feels like the bar got 50 kilos heavier, you’re slow, and just plain off. It is so easy to mentally shut off and then leave the gym feeling like you accomplished nothing. […]
You’ll notice in some of our weightlifting programs we include pause squats as part of fundamental strength work. We program pause squats for several reasons including, to increase the athlete’s explosiveness, generate hypertrophy, and boost overall strength in specific positions of the squat. Additionally they can be a powerful tool to manage or rehab knee […]