I hope the first day treated you well! Mobility and stability are very important parts of the economy of movement. And as we've seen time and time again, usually the athlete who moves the best often times moves the fastest. That being said, I hope … [Read more...]

Hello everyone,We are going to start the movement posts back up this week publishing some extra credit work three days a week. All of the work written is designed as 'finishers', added to the end of your workouts. Don't stress about this work but … [Read more...]

Below you will find two videos from two different members in my gym.  They have both been doing CrossFit for less than a year. While both of these athletes have athletic backgrounds, achieving their first kipping pull-up was not necessarily as hard … [Read more...]

Last weekend I had the privilege of competing at the Mid America Championships hosted by JUNK brands. I can't say enough about the hospitality that was provided to myself and all of the other athletes. This was an incredible event and I look forward … [Read more...]

Taking Care of Your Hands I get asked a lot what a person can do to help heal a rip, or help prevent a rip.  I know that CrossFit makes a lot of creams and balms for rips, but I thought I would ask Emily what she does, and did do during all the years … [Read more...]

Being able to see athletes improve is one of the things I love most about my job.  We met Ryan East at a camp last fall, and he's stayed in contact, looking for tips to improve his muscle ups.  One of the things we shared with him was that this was … [Read more...]

Today I wanted to address the tripod position of a handstand pushup.  While we have gone over this before, based on a few videos I have received lately, I thought it wouldn't hurt to have a bit of a refresher.When lowering yourself to the ground, you … [Read more...]

I think it's safe to assume that when a CrossFitter approaches a barbell, most of us try to imitate a weightlifter.  We spend hours and countless attempts trying to fix the smallest details in order to get more weight off the ground.  I can honestly … [Read more...]

If you have been following the movement portion of Power and Grace, then you would know that last weekend, Emily Carothers and I put on our first movement seminar at Hill Country Crossfit in Boerne, TX. Let me start by saying that we greatly … [Read more...]

(The crew at the after party with someone I have been a fan of since I began CrossFit over 6 years ago..the legend, Mikko Salo himself. If you dont know who that is...figure it out quickLately, I have been working on athletes MU's and why I prefer … [Read more...]

October 11thThe Power and Grace Movement Seminar is geared towards both coaches andathletes of all levels. We want the take-away of this day to include not only properpositioning for basic Crossfit movement in regards to skill work, but also how to … [Read more...]

September 20thThe Power and Grace Movement Seminar is geared towards both coaches andathletes of all levels. We want the take-away of this day to include not only properpositioning for basic Crossfit movement in regards to skill work, but also how to … [Read more...]

Since all of the content on this blog is always written from a coaches perspective, I thought I would take some time to share my view of the 2014 season, while it's still fresh in my mind.  While the three of us have been working towards the same … [Read more...]

Let me start by congratulating everyone who participated in the 2014 CrossFit Games. I'm still in shock knowing that the 2014 season is over and based off my conversations with the athletes and coaches, they are as well.Watching Rich make his … [Read more...]

Hopefully everyone was able to watch the amazing workout this morning that took place on Hermosa beach. The shape that each individual is in is absolutely astounding. Between the 20 pier sprints that I did while following/yelling for Jeff and Emily, … [Read more...]