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 … [Read more...]
Pressue Through The Whole Foot
Weightlifters have heard the audible cue “heels, heels, heels!” or “from the heels!” more times than we care to count. While the intention of driving from the heels can come from a well intentioned coach with the idea of maximizing downward force and … [Read more...]
Jerk Receiving Position
So many times we have athletes who do EVERYTHING right mechanically in a lift and somehow miss the lift because of how they receive the load. The can be especially important in the jerk as it is the heaviest load moved the shortest distance. … [Read more...]
November 19, 2017: Masters — Rest Day
Rest DayStarting 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 … [Read more...]
Friday Devotional: Gratitude Series Part 2 of 4: When Do We Display It?
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 … [Read more...]
Weightlifting Wednesday: Downward Pressure
In this episode of Weightlifting Wednesday, Spencer discusses the use of downward pressure during the lift. … [Read more...]
August 21, 2017: Weightlifting
Week 13 / 20 Day 1A) FS: 65/3, 70/3, 80/3, 85/2, 89/2, 93/1x3setsB) Muscle Snatch + 5 sec hold in bottom of OHS: 3 sets of 3+1 as warmupC) Snatch Pull to Knee + Snatch: 60/3, 70/3, 75/3, 80/2, 84/2x2sets, 88/2x2setsD) Snatch Pull with 3 sec … [Read more...]
August 13, 2017: Masters
Rest Day … [Read more...]
August 3, 2017: Endurance
2017 CrossFit Games: Run 1.5 miles Swim 500m Run 1.5 miles Go out and complete the workout the games athletes ate doing. … [Read more...]
July 28, 2017: Weightlifting
Week 9 / 20 Day 4A) Snatch Balance: 3 sets of 3, as warmupB) 2 Pos Snatch (Hang + Floor): Find max for the day, beat week 6C) Jerk Balance: 3 sets of 3 buildingD) 2 Pos Clean + 1 Jerk (Hang + Floor + Jerk): Find max for the day, beat week … [Read more...]
July 14, 2017: Weightlifting
Week 7 / 20 Day 4A) No Hook No Feet Snatch: 3 sets of 3 buildingB) 2 Pos Snatch (Hang + Floor): 60/2, 70/2, 75/1, 80/1x3setsC) Jerk from Split: 3 sets of 2+1 to warmup front rackD) 2 Pos Clean + 1 Jerk (Hang + Floor + Jerk): 60/2, 70/2, 75/1, … [Read more...]
February 10, 2017: Competition
Post Results in WODfollow for FREE:A) Drop Snatch: 3 sets of 2 as warmupB) Snatch: Work up to 3 singles at 85%C) CleanJerk: 5 sets of 1 as warmupD) Clean and Jerk: Work up to 3 singles at 85%Click Here for FREE workout tracking and access … [Read more...]
CrossFit Gets a Bowl Game
After weeks of following Dave Castro around the country on Instagram while trying to pick up any clue as to the new location of the Fittest Show on Earth, we now have our new venue. Madison, Wisconsin will be the site of the Reebok CrossFit Games … [Read more...]
Power and Grace Radio | Episode 1: The American Open & Stuff
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 … [Read more...]
5-Ingredient Fajita Recipe
Still asking yourself what to make in order to fit your energy and macronutrient needs for this weeks training? If so, here is a simple 5-ingredient recipe with a balanced macronutrient and micronutrient profile.5-Ingredient Slow Cooker Steak … [Read more...]