Misc

/Misc

November 19, 2017: Masters — Rest Day

By | November 18th, 2017|Competition, Masters, Misc|

Rest Day Starting tomorrow (Monday November 20) we will be going back to a 3-on, 2 off, 2 on, 1 off schedule in order to prep for the Open week's schedule. So Thursday and Sunday will again be rest days each week. For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com

Friday Devotional: Gratitude Series Part 2 of 4: When Do We Display It?

By | November 17th, 2017|Misc|

In continuation of our series on gratitude, we take a look at 1 Thessalonian 5 this week. If we know what gratitude is, the next question then is when should we display it? Paul walks us through that detailing how it’s appropriate to be men and women who display gratitude “in all circumstances.” Take a [...]

Weightlifting Wednesday: Downward Pressure

By | August 30th, 2017|Misc|

In this episode of Weightlifting Wednesday, Spencer discusses the use of downward pressure during the lift.

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August 21, 2017: Weightlifting

By | August 20th, 2017|Misc, Weightlifting|

Week 13 / 20 Day 1 A) FS: 65/3, 70/3, 80/3, 85/2, 89/2, 93/1x3sets B) Muscle Snatch + 5 sec hold in bottom of OHS: 3 sets of 3+1 as warmup C) Snatch Pull to Knee + Snatch: 60/3, 70/3, 75/3, 80/2, 84/2x2sets, 88/2x2sets D) Snatch Pull with 3 sec pause in finish (on toes, [...]

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August 13, 2017: Masters

By | August 12th, 2017|Misc|

Rest Day

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August 3, 2017: Endurance

By | August 3rd, 2017|Misc|

2017 CrossFit Games: Run 1.5 miles Swim 500m Run 1.5 miles   Go out and complete the workout the games athletes ate doing.

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July 28, 2017: Weightlifting

By | July 27th, 2017|Misc|

Week 9 / 20 Day 4 A) Snatch Balance: 3 sets of 3, as warmup B) 2 Pos Snatch (Hang + Floor): Find max for the day, beat week 6 C) Jerk Balance: 3 sets of 3 building D) 2 Pos Clean + 1 Jerk (Hang + Floor + Jerk): Find max for the day, [...]

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July 14, 2017: Weightlifting

By | July 14th, 2017|Misc, Weightlifting|

Week 7 / 20 Day 4 A) No Hook No Feet Snatch: 3 sets of 3 building B) 2 Pos Snatch (Hang + Floor): 60/2, 70/2, 75/1, 80/1x3sets C) Jerk from Split: 3 sets of 2+1 to warmup front rack D) 2 Pos Clean + 1 Jerk (Hang + Floor + Jerk): 60/2, 70/2, 75/1, [...]

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February 10, 2017: Competition

By | February 9th, 2017|Misc|

Post Results in WODfollow for FREE: A) Drop Snatch: 3 sets of 2 as warmup B) Snatch: Work up to 3 singles at 85% C) CleanJerk: 5 sets of 1 as warmup D) Clean and Jerk: Work up to 3 singles at 85% Click Here for FREE workout tracking and access to the Premium Program

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Power and Grace Radio | Episode 1: The American Open & Stuff

By | January 6th, 2017|Misc|

This is the very first episode of Power and Grace Radio recorded from Orlando at the 2016 American Open! In this inaugural podcast we discuss the American Open, social media and weightlifting clubs, CrossFit “Super-Regionals”, Christmas Movies, and more! This is not your standard training podcast.   This is when keeping it real goes on [...]

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