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 […]
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 pressure into the ground can be helpful, oftentimes it can lead to […]
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. Oftentimes we receive the load overhead with our hips well behind […]
November 19, 2017: Masters — Rest Day
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?
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
In this episode of Weightlifting Wednesday, Spencer discusses the use of downward pressure during the lift.
August 21, 2017: 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, […]
August 13, 2017: Masters
Rest Day
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.
July 28, 2017: Weightlifting
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, […]
July 14, 2017: 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, […]
February 10, 2017: Competition
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