Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
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...]
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...]
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...]
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 … [Read more...]
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...]
In this episode of Weightlifting Wednesday, Spencer discusses the use of downward pressure during the lift. … [Read more...]
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 … [Read more...]
Rest Day … [Read more...]
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...]
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, beat week … [Read more...]
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, … [Read more...]
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 … [Read more...]
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...]
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...]
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...]
"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13
Power and Grace Performance, based in Suwanee, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.