Hey guys for those of you who orders a shirt I wanted y'all to be aware that the first order has been placed and will be printed and shipped in about two weeks. I will keep you updated.Also, on July 4th of all days, it is always necessary to lift a … [Read more...]

"For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery."nGalatians 5:1"These are a shadow of the things to come, but the substance belongs to Christ."nColossians 2:17In light of July 4th, I wanted to … [Read more...]

One of the most overlooked yet critical pieces of preparing for competition is the time you do the bulk of your training. Many new athletes don't realize how there body responds to stimulus at different times of the day, especially if they haven't … [Read more...]

Since moving to Georgia, I have had the pleasure and privilege to train at Peak Performance and CrossFit Gwinnett with Caleb Williams. This circumstance could not come at a better time in preparation for Nationals and honestly watching him lift every … [Read more...]

Last week I mentioned developing a philosophy for Strength and Conditioning for King's Ridge Christian School. I mentioned there were three parts and that I would be doing some further detailing of those three pieces for y'all. The first point in … [Read more...]

With the conclusion of the Junior World Championships this past weekend, Connor Felstead has completed what has been nothing more than a whirlwind of a year in the sport of Weightlifting. Connor picked up a barbell in his first local meet sometime in … [Read more...]

Today my coach had me doing a pretty wild complex at around 80% or 85%. I found myself questioning why in the world I would do so many different movements inside of one complex this close to a national competition. So I asked her.In her very succinct … [Read more...]

Ok guys, after a bit of work and multiple drafts we are pleased to announce the new logo for Power and Grace. We are also going to offer a pre-order for our limited edition shirts in prep for the Games. These shirts will likely not show back up for … [Read more...]

"23 Whatever you do, work heartily, as for the Lord and not for men,n24 knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ."Colossians 3:23-24Today I was reminded of a pretty basic, simple … [Read more...]

As part of my new position in Kings Ridge Christian school, I was asked to develop a philosophy of strength and conditioning for the school manual. In an effort to be succinct, I limited it to three distinct points. Over the next week or so I will be … [Read more...]

One of the more subtle nuances of working from the boxes is remembering to initiate with a leg drive before starting any other part of the second pull. Most of the block work that I program is designed to be completed at below the knee and therefore … [Read more...]

I have received a couple emails recently about work from a 3 inch platform. Most of the emails were asking specifically why we would want to work from that deficit and what kind of capacity we should have from that position. I wanted to answer those … [Read more...]

For those of you unaware we had a lot of competitors and weightlifters in competition this last weekend. Cherisse Kellemen and the Real Fitness Sarasota Team handled a team competition extremely well. This was Cherisse's first comp back after … [Read more...]

11 hours later and a 4AM start time and we have made it to our now home in Georgia. While Megan and I are sad to leave so much in Texas, Georgia holds no lack of excitement for us. I spent some of the drive talking to my old weightlifting coach, … [Read more...]

I wanted to give a reminder to those of you in the New Jersey area about the performance camp coming up at Crossfit KOA August 15th-17th.Our performance camps are a equal mixture of Olympic lifting and Movement work. Mike and I will co-lead the … [Read more...]