13.08.05

First Place. Leave No Doubt. #BlackTide

1) I am proud to announce that Team CrossFit Central took 1st Place at the 2013 RedDirt CrossFit Classic. The team was comprised of 2 men: Jeff Vanlandingham and Reid Reagan – and 2 women: Chelsea Ross and Karen Pierce.

Jeff and Reid have been students of mine for some time now — and have developed more over the past 2 years than I have ever seen two athletes develop. Chelsea – similarly – has made a name for herself on the Regional scene, placing 17th at the 2013 CF Regionals in San Antonio. Karen is a long-time badass, teammate and training partner of mine. She is literally one of the strongest and fittest women that I know.

While it does not surprise me that these four would win (and dominate) the competition, it does make me extremely proud. These four are dedicated and determined to make a mark this year and will all compete for spots on Team CrossFit Central as we head into the 2014 Season.

Look for them in local and national competitions as they continue to improve and show up to throw down.

Happy and proud of you guys. Much love from your Coach.

Adam Hawkins and Joey Bickford (outside) with Team CC.

2) Congratulations are also in order for Adam Hawkins and the boys and girls from 918 CrossFit who placed 5th overall in the team division. Adam wrote me a while back and told me that some of his individuals and team members have been following the blog for some time now. Team Central met them this weekend and said they put up in a big way. Congrats to you guys — keep up the hard work.

3) I believe everyone PR’d their Helen time last week (except for me…:-(). Well-done to all of you. There are days when someone does something really special… Sometimes it comes out of nowhere and sometimes it is expected, but either way it leaves your jaw on the floor. I want to give a HUGE shout-out to Coach Teo Ledesma for hitting the first SUB-7 HELEN I have ever been witness to (or even heard of) in the great state of Texas. 6:44. Boom. Who says you can’t get stronger and fitter at the same time? These days, it seems as if all the “classic” CF WODs are being done faster and faster… A 2-min Diane? A Sub-2 Fran? A 5-minute Jackie?

Teo is pushing the limits… Time for us to catch up.

Week 5 Training 13.08.05

A. Strength

Back Squat

8@65 – 6@75 – 4@85 – 4@90 – E3M

Front Squat

5@70 – 4@80 – 3@85 – 3@90 – E2M

NOTES: Stay on the clock.

B. Skill

EMOM  X 10:

-5 KBS @ 32/24
-4 HSPU @ 45/25 w/AbMat

NOTES: On this piece, I want you to practice the FASTEST & SMOOTHEST transition possible between the swings and the HSPU. Make it your goal to recover as quickly as possible post-HSPU. The HSPU should be done with 1×45 bumper under each hand for men, 1×25 bumper under each hand for women. Bumpers MUST touch both the AbMat and the wall. 

C. Conditioning

3 RFT:
-5 Power Clean @ 185/125
-10 Burpees

-Rest 3 Minutes-

3 RFT:
-5 Shoulder to Overhead @ 185/125
-10 Burpees

About coachwinchester

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

‹ 13.08.03

13.08.06 ›

Posted in Uncategorized