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Informative Daily Musing
One Stop Shop For Weightlifting Programming
Move With Grace
Strength: A) Push Press: Starting with an empty bar, in 8 min find a 3RM B) FS: 85/3*6 sets Skill: 4 min ME C2B Pullups *be wise here, blowing it out early will only push you to failure by minute 2 Conditioning: 5 Rounds: 10 Thrusters (115/75) 6 Box Jump Overs (24/20) 2 Rope Climbs […]MORE INFO
Complete In The Following Order: A) Close Grip Snatch (Jerk Grip): 4×5 @ light weight used as warm-up B) Snatch: 60/3, 70/3, 75/3, 80/3*4 sets C) Snatch Pull with pause @ knee: 80/6, 90/5, 100/4, 105/3, 110/2*2 sets D) Clean No Hook No Feet: 50/6, 55/5, 60/4, 65/3, 70/2, 72-75/1 E) BS: 60/6, 70/6, 80/5*3 […]MORE INFO
I just spent the weekend in snowy Boston, Massachusetts watching/coaching some of the Power and Grace athletes compete in the East Coach Championships hosted by Crossfit New England. To be honest and as a bit of a disclaimer, I have never been a huge fan of local competitions in the Crossfit world. Yes, there are […]MORE INFO
Complete In The Following Order A) Small Blocks (3in off ground): Power Snatch:50/6, 55/5, 60/4, 65/3, 70/2, 72-75/1 B) Jerk Balances: 60-70/3*5 sets C) Blocks: Clean + FS + Jerk: 60/1+5+3, 70/1+4+3, 75/1+3+3, 80/1+2+3*4 sets D) Jerk Dip To Split: 80/3, 90/3, 100/2, 110/2, 120/2, 130/2: DEMO E) Clean Pull pause @ knee: 80/5, 90/4, […]MORE INFO
MORE ABOUT SPENCER Exercise, athletics and competition have been a constant in Spencer’s life since he could walk. He picked up Olympic Weightlifting at age 13 as a complement to football and wrestling. Soon thereafter, football and wrestling became complements to weightlifting. From that platform he has competed and medaled in National competitions around the […]MORE INFO
MORE ABOUT MIKE Crossfit has been my life for the past 6 years. Fortunately, crossfit has allowed me to experience all facets that it has to offer. From competing against the best, opening a successful gym, and while traveling throughout the world as a camp coach, to working with multiple Games athletes. The wealth of knowledge I have […]MORE INFO
MORE ABOUT EMILY I started Crossfit in 2010 after the birth of my first son, as a means to get back into shape. After an 18 year gymnastics career, I quickly found the competitive side of Crossfit to be incredibly appealing and knew that was the direction I wanted to go not long after starting. […]MORE INFO
MORE ABOUT PHIL 2011 North Central Regional 1st 2011 CrossFit Games 37th 2012 North Central Regional 2nd 2012 CrossFit Games 28th 2013 Fittest Games 1st 2013 North Central Regional 9th 2014 Fittest Games 3rd Stats: Snatch: 275# C&J: 340# Back Squat: 465# Front Squat: 400# Fran: 2:18MORE INFO
History of athletics: 3 sport athlete in High School, football, wrestling and tennis. Water skiing and snow skiing since 3-4 years old. Doing CrossFit for 5+ years; Regionals in 2010 (22nd), 2011 (13th), 2012 (8th), 2013 (8th). Fittest on the Northshore (3rd), Battle of the Fittest (2nd), Louisiana State Weightlifting Open (2nd) Co-Own CrossFit NOLA […]MORE INFO
MORE ABOUT JO JoEllyn began her athletic career as a Track and Field athlete in high school. She went on to compete as an NCAA Division I track athlete at both University of Louisville and Liberty University, where she competed in both the Big East and Big South conference meets. JoEllyn graduated with a Bachelor’s Degree in […]MORE INFO
MORE ABOUT CONNOR I found CrossFit in October of 2011. I was a competitive gymnast for 7 years and after my family moved to Wisconsin I decided to try out football. Freshman year of high school my career in contact sports ended. Being competitive all my life, I needed something to challenge me. This was […]MORE INFO
MORE ABOUT TRISTAN Bio info: NCAA D1 Gymnast 2x American Open Qualifier (2012/2013) 2014 USA National Weightlifting Championship Qualifier 2x Regional Qualifier (2013/2014) Became involved in Crossfit in early 2012 through one of the coaches at my gym, Crossfit Rise. He knew my gymnastics background and had trained me on lifts for a little while […]MORE INFO
MORE ABOUT JASON Jason was an intercollegiate tennis player at the Air Force Academy and found CrossFit in 2008 while stationed at Andrews Air Force Base outside of Washington, D.C. He has competed at the Regional level every year since then, and qualified for the CrossFit Games in 2012. He separated from the Air Force […]MORE INFO
MORE ABOUT SASSER Ger’s first year making it to regionals in 2010 he had to be talked into going. He was new to the sport. He decided to go and got 8th place, from then on making it to the Games has been his main focus. He received his CrossFit level 1 Trainer certificate in 2011 […]MORE INFO
The Power and Grace Weightlifting Training Camps are geared towards both coaches and athletes of all levels. It’s common knowledge that efficiency of movement and precision are key elements to the successful completion of the Snatch and Clean and Jerk. The Olympic lifts are highly complex and easily faulted. The goal of this weightlifting only […]MORE INFO