I’m super excited to be able to bring these great coaches and athletes to our gym for a chance to grow as athletes and coaches! I have had the great opportunity to train and learn from these great athletes at MDUSA and now bringing them to Goldsboro, NC November 21-23, 2014! Spencer will be traveling from Georgia, Mike from Florida, and Emily from Washington state. Are you ready to take it to the next level?!
The Power and Grace Performance Camps are designed to enhance the attendees’ understanding and efficiency across a broad range of movements including the Olympic lifts and specific skill work. These seminars are geared towards coaches and athletes of all levels. The goal of the camp is for the attendees to learn the Olympic lifts down to the very specific technical aspects, and learn the proper positioning, progressions and reasons to perform skill work in the manner we teach. The camp will include lectures, teaching, and lifting sessions designed to achieve these goals. The attendees will also have the opportunity to ask questions to a field of expert coaches and Games athletes. Furthermore, the camp will include a minimum of eight hours of actual lifting/skill work.
Coaching Staff: (as well as many guest Games and Regional athletes)
Spencer Arnold has been involved in Olympic weightlifting since 2001 and Crossfit since 2007. He has seen and experienced the growth and expansion of Crossfit from its early stages and his background in Olympic Weightlifting gave him a great lens by which to coach Crossfit. With multiple National medals (American Open and National Championships) as part of his resume, his understanding of how to complete the lifts well is immense.
Mike Poppa has been involved in Crossfit for over 6 years. He has been a part of everything it has to offer. He has been an athlete, opened a successful gym, been a traveling camp coach, and worked with multiple Games athletes. In addition to obtaining multiple certifications his hands on experience has provided him a wealth of knowledge on movement.
Emily Carothers transitioned into the Crossfit world 3 years ago, after an 18 year gymnastics career. She competed on the NCAA stage for the University of Washington, finishing her career ranked #1 in the nation on the uneven bars and winning a PAC-10 Vault title. She placed 23rd in the 2013 Crossfit Games and finished the 2014 Open 4th in the NW region and 44th Worldwide. 1st in NW region this YEAR-2014!
Early Registration: $399/person
Regular Registration: $449/person
Late Registration: $499/person
Schedule of Events:
6:00 p.m. – 8:00 p.m.: Lifting Session- Snatch and CJ and a Benchmark Crossfit Workout TBD.
9:00: Snatch Warm-up and Teach Snatch Positions
11:30: Lunch Break
12:30: Lecture: Biomechanics of weightlifting
1:00: Lecture: Hollow/Arch
1:30: Movement Breakdown: Pull-ups, Handstand Pushups
3:30: Crossfit WOD TBA
4:00: Close and Q and A
9:00: Jerk Introduction, Warm-up, and Progression
10:00: Jerk Technical Practice and Auxiliary Exercises
10:45 Teach Clean Position and Perform
12:00: Lunch Break
1:00: Lecture: Competition Prep: Q&A with athletes/coaches
1:30: Movement Breakdown: Muscle Ups/Bar Muscle Ups
3:00: Wrap Up; Final Q&A
More details about the
Coaches that will be attending our Camp!
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 United States including the Junior National Championships, National Championships and the American Open. He began coaching the sport in college and has since fallen in love with seeing others do and complete things they never saw possible. As a junior in college, he walked into his first experience with Crossfit. He realized immediately that his background in Olympic weightlifting and strength and conditioning would be of massive help to the sport of fitness. He began coaching Crossfit immediately. Eventually, he began coaching and programming for elite Crossfit athletes helping them to reach their goals in the Open, Regionals, and the Games.
2012 USAW American Open Gold Medalist (69kg)
2013 Texas State Champion and Record Holder in Snatch, CJ, and Total (69kg)
2013 National Championship Silver Medalist (69kg)
USAW Club Coach Certified
USAW National Coach Certified
Crossfit Weightlifting Trainer Course Certified and Assistant Coach
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. I was an Elite gymnast, finishing my career at the University of Washington, competing all 4 years as in the all-around. In late 2010 I found out I was having another child so competitive Crossfit was put on hold for another year. After my second son was born in September 2011 I started gearing up for the 2012 season and finished 7th in the Northwest region at Regionals. I wasn’t sure I would compete as an individual again as juggling 2 young children, a family, a full time job and training was more work than anticipated. I signed up for the Open in 2013, finishing 2nd in the Northwest and 16th Worldwide, and figured I better give it another go or it would be something I would regret. I finished 3rd at Regionals in 2013 earning my first trip to Carson, where I ended up 23rd, including a 3rd place finish on the Legless event. I guess once a competitive athlete, always a competitive athlete and my goal is to get back to the Games and improve on my performance for as many years as I am able.
2001 NCAA Regional Bars Champion, 2nd AA
2001 NCAA Championship All-Around Competitor (33rd)
2002 Pac-10 Vault Champion
2004 West Regional Gymnast of the Year
2004 Ranked #1 on the Uneven Bars
2012 7th NW Region
2013 2nd NW Region in the Open, 16th Worldwide
2013 3rd NW Region
2013 23rd Crossfit Games
2014 1st Fittest Games
2014 4th NW Region in the Open, 44th Worldwide
2014 1st NW Region
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 gained through my experiences is something I wish to share with coaches and athletes on all levels. In a sport that is growing at an exponential rate, understanding correct movement and connectivity is the one part that needs to catch up. This is beneficial for someone beginning crossfit for the first time all the way up to a Games athletes, because we are not only moving for sport, but also moving for life.
• CrossFit Level I Certificate
• CrossFit Level II Coaches Prep Course
• CrossFit Olympic Lifting Certificate
• CrossFit Gymnastics Certificate
• CrossFit Kettlebell Certificate
• CrossFit Mobility Certificate
• USAW Weightlifting Certification
• USAW II Weightlifting Certificate
• Outlaw Traveling Camp Coach for the movement/connectivity portion.
• Power and Grace Performance Movement Coach
• Worked with multiple games athletes to clean up movement
• Studied under Strength & Speed Coach Clif Marshall,
Performance Director at Ignition® – www.ignitionapg.com