This week has been an awesome one for Power and Grace athletes. I've seen and been sent some awesome lifts that 3 months ago were either impossible or terribly inconsistent. The best part. These lifts all happened inside of restricted time domains … [Read more...]

I was given some footage of Rich's Snatch from the CF Invitational and thought we would take a look at his 305# beauty of a lift. Snatch Analysis: Rich Froning 305# from Power And Grace Performance on Vimeo. … [Read more...]

In the athletic world, one of the number one attributes that coaches look for in prospective athletes is coach-ability. In the professional world, employers look for teachability. Either way, A mindset of humility and listening is largely beneficial … [Read more...]

As a young lifter one of the best things that ever happened to me was stepping outside of my high school gym. When I first started lifting, we were one of the first high school programs in the state to use the snatch and clean and jerk in training. … [Read more...]

Recently, and if you've been following the programming you've noticed this, I have been experimenting with using lifting as warmup for my lifting. Let me give you an example.This morning I did 3 sets of 2 Drop Snatches without a dip or drive @ 60% … [Read more...]

One of the key principles to successful competition in any sport is the necessity for flexibility. In this case, I'm not talking about the ability of your muscles to stretch and retract. I'm talking about flexibility in your training scheduling.A … [Read more...]

Many of you know and have seen Kara around the Regional scene and GRID tryouts over the past year. She made a massive debut to the Crossfit scene by qualifying for the North Central Regionals last year. What's more impressive than her 20th place … [Read more...]

One of the questions I get all the time is how often I take rest days. CrossFit promotes the three on one off concept which I think works well. For most weightlifters the three on one off progression could work depending on how the program is loaded. … [Read more...]

Was talking to my first weightlifting coach, Stan Luttrell, this evening and was talking a little bit about my training and the difference in how I perform in morning sessions versus evening sessions. As I've gotten more consistent training in the … [Read more...]

Last night I was sitting at the house doing some programming and got a notification that weightlifting talk with Jon North and Jared Enderton was live. I tuned in and was listening to the show and weighed in near the middle of the show on my … [Read more...]

I had to follow through on one of my own principles today. Some of my snatch work led me up to maximal singles off the blocks. I missed twice at 128. Both misses were extremely close but were beginning to be an issue of strength and less technical … [Read more...]

For those of you following the Competition OR Weightlifting Blog here's a quick glimpse at next week:Competition:We are using the ECC Championship Qualifier both as a testing agent for your fitness and an opportunity for you to compete against some … [Read more...]

Check out this subtle setup shift in these snatches from Connor. Connor Subtle Setup Shift from Power And Grace Performance on Vimeo. … [Read more...]

I often refer to coach Harvey Newton's newsletter in this blog. He always writes with incredible precision and everything he says is worth noting and adding to my bank of knowledge. His past newsletter was more of the same.Beginning of the newsletter … [Read more...]

I was talking today with Connor Felstead about his training and the dilemma he's in with his weight class. Conner won the Junior National Championship last year in the 69 kg lifter but is feeling a bit of the necessity to move up a weight class. … [Read more...]