Squats. Squats. Squats.

Well we’re back at the Games. Each year it amazes me how big it is and how much it continues to grow. HQ, Rogue and Reebok have all outdone themselves with regards to swag, equipment the WODS and the execution of the Games.

I’m still trying to process what I am seeing, but the future is this – and it is now.

Still thinking about 2014… The 5-year plan and the 10-year plan. Mind. Blown.

Week 3 Training 13.07.26

A. Skill

EMOM: Muscle-Ups: 4-3-2-4-3-2-4-3-2

Notes: Attempt to complete all MU sets in the prescribed set and rep scheme above. Min 1 = 4 MU. Min 2 = 3 MU. Min 3 = 2 MU… Etc. if you cannot complete as Rx, hit sets that you know you can hit. Keep “failed reps” to no more than 3. This should take 9 minutes.

B. Conditioning

For Time:


Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Notes: Go fast, go hard. Make all your reps perfect.


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized
16 comments on “13.07.26
  1. Max says:

    A) Done with false grip ring rows
    B) 3rds @ 11:58 …… Woke up my daughter and had to stop

    Learned a few things:
    1) babies don’t like loud crashing noises @ 530 am
    2) neither do mothers
    3) my garage is not tall enough for me to go overhead with weight
    4) I need to workout with you guys, can’t lone wolf it

  2. drusellers says:

    The J WOD

    21/15/9 – goblet squat & burpees
    21/15/9 – kb C&J & burpees
    ME KB swings for 3 min

    1.5 pood KB

    30:30 (with 40 swings)

  3. vanlandingbad says:

    21/15/9 – goblet squat & burpees
    21/15/9 – kb C&J & burpees
    ME KB swings for 3 min

    2 pood KB

    Time? Finished a few minutes after Dru. 63 swings.

    Will do some MU and strength stuff later. Might do DT, we’ll see.

  4. Chels says:

    A. 4/3/2/2+1+1/0/1.5 (-dip)/1.5 (-dip)/1+1+1/1+1… That was a great challenge!
    B. 8:52 (1:10 PR)

  5. Feliz says:

    Same as Dru and Jeff with 16k, 24:10 with 59 swings

  6. Leyva says:

    A) Done
    B) 11:42 got smashed by hang cleans….smashed!

    C) narrow bench press 5×5 @ 155

  7. A. 4/1/2/1/1/2/1/0/1
    B. 11:30 first time. Left too much in the tank…

  8. JeffT says:

    21/15/9 – goblet squat & burpees
    21/15/9 – kb C&J & burpees
    ME KB swings for 3 min
    1.5 pood KB

    Time: a few minutes after Dru, 57 Swings

  9. Brandon mayernik says:

    A. 4/3/2/4/3/2/4/3/2/4
    B. 5:48 pr by atleast 1:30+

  10. coachjeffmck says:

    A — 4/3/2 (4/3/2/4/3/2)-10# vest
    B — My labia start whistling Dixie just reading the name “DT”. Shoulder hurts like hell.
    9/6/3 reps — 11:34
    C — .com WOD
    Wall ball 2 fer 1s

  11. 3/2/1/1/1/1/1/1/1

  12. vanlandingbad says:

    DT – 9:29, meh.
    10 Min MU EMOM: 5 min of 4UB MUs, 5 min of 3UB MUs, Last set did 6 MUs.

  13. david says:

    A) MU felt really good, was fun

    B) 12:27-redlined early. Shot myself in the foot!

  14. A) all jumping MU- not too bad. Didn’t fail any, felt legit
    B) 8:24. Liked this one.

  15. Teo Ledesma says:

    A) complete and unbroken

    B) 7:52, dropped every DL instead of tap and go

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: