Instagram story viewer> @ginja_____ninja> Tagged

Jordan Browne

@ginja_____ninja

1.3K

followers

1041

following

Owner:
@methodbarbell
@theweightofcoaching

POSTS STORIES REELS TAGGED

Monday mornings ☕️

Earlier mornings are not my preferred time of day to lift, I would rather lift later mornings or the afternoon as I feel I have a little more to give those times of day. However when you have a busy day sometimes you just have to fit it in when you can.

Olympic Weightlifting is my main training modality and I have made it my goal to compete in the space so I don’t get to do much more then that lately. But whenever possible I like to still do our Functional Fitness class workouts as a way to get some cardio, maintain skills, and continue to have fun with fitness with my members.

I was able to do today’s 9am workout after my lifting session, which was a perfect addition to my lifting. I had to coach row class shortly after so my accessories had to wait until little later, but look Coach @ginja_____ninja proof I did them 😜

Here’s my workout from today ⬇️

Weightlifting

5 Sets
2x 1 Snatch Pull + 1 Snatch @ 80%

4 Sets
2 Clean + 1 Jerk @ 82%

5 Sets
3 Back Squat @ 83%

Class Workout

150 Double Under Skips
25 Hang Power Snatch @95
50 Overhead Squat @95
100 DU
15 HPC
25 OHS

Accessories

3 Sets
6 Bulgarian Split Squat/leg

3 Sets
10 B-Stance RDL/leg

30

0

More information doesn’t necessarily make you better.

At some point, you’re just creating more noise than the brain can process. The body can’t consciously manage 10 different instructions at once and still produce a coordinated movement. Instead, I like to think about skill development through a three-part model:

RETRY

Do it again, no new cue, no major change. Just give yourself another opportunity to reproduce the movement. Sometimes the best coaching decision is to get out of the way and let the body figure it out. Something I really struggled with when I first started coaching was always wanting to give another piece of information if it didn;t immediately change.

REFINE

Something isn’t quite right?

Now give yourself one thing to change not five cues, not a complete explanation, one meaningful adjustment that gives the system something new to adapt to. Don’t keep searching for a new thing to think about just because it didn’t magically fix it forever... It won’t happen.

Change → attempt → feedback → repeat.

REBUILD

Sometimes the current pattern just isn’t working, that’s when you step back. Injury, consistency, performance etc. Then you can go back to the drawing board, bring the weight down and reset the technical pattern. Don’t just go to the chalk board because you saw some lifter or coach say something on social media.

You probably don’t need to rebuild as often as you think, and you don’t need to refine or change something every single rep either. Most of the time, you simply need to retry allowing the body another opportunity to see if the problem continues, and then refine. Now if the pattern continues to break down, or if consistency, injury risk, or performance keep getting worse, rebuild.

Good training isn’t about receiving more information. It’s about knowing when to get information and when to just stay in the flow. Figure out what you’re working on and chip away at it, instead of obliterating it with information and noise.

13

0

Lift with Lumin was tons of fun last night.

Always fun showing the boys from Lumin around Edmonton and Calgary.

They’re doing great things for the S&C/Medical side of the industry.

Tomorrow night, we run Calgary!

🚀

87

2

Stopping in Edmonton on the way through to Grande Prairie. Remote coaching has been great, but there is something about being able to meet up in person every now again again 😊
#OlympicWeightlifting #weightlifting

44

0

Lukewarm take

If you or your team consistently averages fewer volunteer shifts than athlete entries at every competitions... your culture probably needs work.

Been around sports a long time time and it's not because people are lazy. It's because somewhere along the way, the expectation became that competitions are something *other people* make happen.

Sport doesn’t exist without loaders, referees, and the dozens of people doing the jobs nobody notices until they’re missing.

Do better… be better.

118

29

Big weekend for our Team Canada Cedars Nutrition athletes 🇨🇦🍁

Good luck to all of our lifters competing at Canadian Nationals this weekend!! #CedarStrong

Leading into competition, our athletes have been dialing in:

-Meal timing around training for performance & recovery
-Dialing in macros to avoid unnecessary last-minute weight cuts
-Maintenance or performance-focused fueling for athletes not cutting
-Recovery, mindset prep, and making sure they feel their best on the platform

At Cedars Nutrition, we specialize in performance nutrition and weight cutting for Olympic weightlifting. From local meets to the international stage, our team has extensive experience helping athletes make weight safely while still performing at their highest level.

If you need help with your next meet prep or weight cut, we’ve got you 🤝

Drop a 🍁🇨🇦 in the comments to wish our athletes luck ⬇️

#weightlifting #olympicweightlifting #sportsnutrition #nutritioncoach nutritioncoaching

42

0

Some frames from the @opfmasters Provincial Championship this weekend.

Packages will be rolling out in the order they were received! If you didn’t order a photo package, it’s not too late! There’s an order form in my bio!

271

10

OPF MASTERS PROVINCIALS 2026

TLDR: unreal 6/6 day with a 10kg comp PR and two national records. 😌

This is the day you always hope for in weightlifting, where your training, your health, and all the stars align.

On the back end of all these lifts exists all the people that made this possible and the endless gratitude I have for them.

First - @ginja_____ninja @methodbarbell. Thank you for the guidance, encouragement, pep talks, trust and belief in my abilities. You have always believed I could do this before I did and I am so grateful for the time, effort and compassion you put into us as athletes.

To the people that continue to show up in the seats for early morning sessions to show me love and support. @morningmoscato (and my favorite niece and nephew) @k_lee_tothe_v @sniderman.33. Thank you for showing up for me here, but in all aspects of my life. I love all of you.

To @farmstrongathletics for making training easier when I’m living that single mom life and needed a space to drag my kids to. Your generosity is endlessly appreciated.

To everyone that tuned in from home and sent their love and congratulations. To everyone that offered me hugs, fist bumps and hell yeah’s after the session - thank you for sharing in this accomplishment with me.

To my coparent for his flexibility in child care so I could show up and be fully present in the pursuit of my own goals.

To all the volunteers, loaders and officials that continue to give back to this sport to make these events possible - thank you for your dedication and passion for this sport. @opfmasters @albertaweightlifting

And a big shout out to @alethea.michailides for generously gifting me her OPF shirt because I loved it.

Every single one of these people played a massive part in making this day possible - a day that I will carry with me as one of my best days in this sport.

I am filled with gratitude for all that weightlifting has taught me and continues to add to my life. See you back at the bar. 💕

96

7

⚡well that was probably the fastest and cleanest I've moved 49kg in months, if not ever.

Progress is progress, and we are happy to see it.

#olympicweightlifting #weightlifting #injuryrecovery

69

5

A lot of athletes over-value the day-to-day and completely miss the trajectory of their training.

One missed lift. One rep that doesn’t feel perfect. One session that doesn’t match the plan in your head, and suddenly you’re chicken little and the sky is falling.

If your numbers are trending up, your technique is improving over months, and your training consistency is solid… you’re not “off,” you’re just human. And I don’t believe for one second that you’re gonna tell someone else those same thoughts you tell yourself if they have a bad day.

The real problem isn’t the bad day. It’s what happens after.

When a single miss turns into a pity party, frustration into doubt, and doubt into poor decisions, that’s where one acorn falling turns into the sky falling.

Stop judging yourself on one rep, session or week.
Find the momentum and keep moving forward.

26

3

A lot of athletes feel anxious about new goals.

New numbers. New totals. New placements.
And then we start testing more… chasing reassurance of progress. Going off program trying to check where we’re at, making poor choices, missing more than 2 times in a row trying to hit that off program number you hit the week before.

Here’s the reminder:
The test doesn’t make you better. The training does.

PRs come from the boring work:
• Showing up consistently
• Warming up with intent
• Hitting your accessories
• Owning your positions
• Sleeping, eating, recovering
• Being patient when progress feels slow

Testing just reveals the work you’ve already done.
It doesn’t create it.

Build the process.
Trust the work.
Let the results catch up.

29

0

Comp Recap - ❄️ Method Winter Classic 2025 ❄️

This training block was FAR from perfect.

After stepping away from oly for over 3 months (yes, to channel my inner running girl era 💁🏻‍♀️💅), returning to the barbell in September was a bit of a humbling reality check.

Between low motivation, illness, lingering flare-ups, and a stubborn psoas that clearly had its own agenda, this prep demanded patience, grace, and a whole lot of self-talk. I started with high expectations, but quickly learned that not everything is within my control. Sometimes the win is adapting, lowering the bar, and still showing up.

In an ideal world, provincials meant a 154kg total. This weekend I walked away with 145kgs. Not my best, not my worst BUT honest work.

Snatch : 60kgs ✅ 63kgs ✅ 65kgs ✅
Clean & Jerk : 75kgs ✅ 80kgs ❌ 80kgs ✅

Weighed In @ : 68kgs // 149lbs

At the end of the day, I’m proud of myself for showing up even when it would’ve been easier not to.

A standing ovation to the women I shared the platform with, the support near and far, and a coach who continues to push me beyond my limits.

Onwards and upwards 🫡

58

4