T Deering. She’s not a real brunette. But is is real strong. (Photo by Coach Ben House – I stole it right off his page!)

Energy. Teamwork.

Those are the only two words to describe what’s going on around here. Energy. Teamwork.

Watching Miracle while I type this. Great movie. Epic movie.

“I’m not looking for the best players. I’m looking for the right players.”

Week 5 Training: 13.08.07

A. Strength 

Back Squat – E3M – Stay on the Clock

6@65 – 6@75 – 2×6@80

Front Squat – E2M – Stay on the Clock

5@60 – 5@65 – 2×5@70

NOTES: Positioning, positioning, positioning.

B. Skill

EMOM X 10: 10 Double Unders + 2 Muscle Ups

NOTES: You have 30 seconds to complete the DU and the MU. At 30 seconds, stop where you are and rest for the next 30 seconds. 

C. 5 rounds for both TIME and REPS:

-200m Sprint
-ME Pullups
-Rest 2:1 (Rest:Work)

NOTES: The 200m Sprint is a… Sprint. All-out. ME Pullups means once you get on the bar your set starts. Once you come off the bar, your set ends. Rest is as follows: If a round takes you 1 minute to complete, you will rest for exactly 2 minutes.

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

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31 comments on “13.08.07
  1. Max says:

    A) done
    B) 7-8 rnds (not sure); all dbl unders, 3 MUs (PR)
    C) dns …. Work

    Great start to the day …..

  2. Jeremy says:

    A) Done. Love squats!
    B) Scaled to 1 MU EMOM– failed three of them. Damn muscle ups!
    C) Forgot my watch :-/ Went off everyone else’s timing. Pull ups were 21/10/11/8/10
    Jeebus, harder than I thought.

  3. Dru Sellers says:

    A) Done, felt solid thanks to Dave.
    B) 10 DU + 1 MU + 1 attempt at a chain (almost got a double)
    C) 15:21 (62 pullups) 12/12/12/12/14 (butterfly went from 10->4, but they are getting much more comfortable and consistent, worked on moving straight from the run to the bar w/o rest)
    D) Jane Fondas (30 sec) – Doneski’s

  4. Jason says:

    A) Done
    B) Done
    C) 113 @ 15:20 (1:10 av.)
    D) Done

  5. vanlandingbad says:

    Last day in Chicago. Did the squats. See y’all Friday.

  6. Dwest says:

    Done at Bayou City
    A) Done
    B) Done
    C)Didn’t quite catch the times but went 25/22/18/16/18

  7. mlubke says:

    Yea boyeee! Back in the saddle. Feelin slow but I’m just happy to be doin the work.
    A) Check. Assumed 315 1rm
    B) Check. Assumed 240(?) 1rm
    C) 25-15-13-12-13 @ Randy’s time
    D) Check

  8. A) Done
    B) Done
    C)Not sure the exact times… between 1:11 and 1:25… reps were
    25 / 15 / 15 / 15 / 10

  9. Feliz says:

    A) done
    B) skipped the DU to focus on MU attempts for the first 5 then last 5 jumping MU
    C) total time around 17. 5-10-10-8-10
    D) done
    did 100 DU after class to make up for not doing them on B

  10. JeffT says:

    A) HBBS: 205/235/250 FS: 135/150/160
    B) Done
    C) Total time around 18ish, forgot to look at my watch: 34/26/21/23/15 (ripped on the last rep and decided to stop)
    D) Done

  11. JoJo Macias says:

    A) Done
    B) Done nailed everyone, but need to slow it down a bit
    C) 29/35/24/26/25

  12. A) Done
    B) 20/22
    C) 23/26/10/10/10ish strict except for rd 2.

  13. The Kingpin says:

    A) Done
    B) Done – felt great about getting my double-unders
    C) 21/20/15/13/12 – each round 1:16 – 1:18

  14. coachjeffmck says:

    A — strong position, legs still feelin Monday. No misses.

    B — alternated rounds with DUs and TUs. All rounds in 15s.

    C — 30/1:55. 20/1:36. 20/1:49. 20/1:54. 20/1:52.

  15. Teo says:

    A) complete

  16. Chels says:

    A. HBBS 155/180/190
    FS 120/130/150
    B. done
    C. 35/25/23/21/22=126
    Total workibg time=8:55ish

  17. the Schrocks says:

    A) Done
    B) Done
    C) 23/25/17/20/19 = 104

    A) Done, Failed my final BS thanks for the save Counts
    B) Done
    C) 30/30/21/17/21 = 119

  18. Back Squat
    1 X 10 @ 260
    4 X 5 @ 310
    1 X 10 @ 260

    EMOM for 10 Minutes
    20 Ubroken Double Unders
    3 Unbroken Muscle Ups

    10 for 10 on Sequence… 0 Fails Reps

    Stopped here for the Day… Body was Toast!

  19. Matt Counts says:

    A) Done
    B) Done
    C) 100 total PUs

  20. Lizi says:

    A- done
    B- done, no misses.
    C- 16/20/16/20/12… Too tired to add total time

  21. A. 265/305/failed on 3 @ 325 of second set. fronts 190/210/225/225
    B. missed on the second MU of the first set, Teo apparently psyched me out but everything else was good.
    C. 31/26/20/16/13..105.

  22. david says:

    A) complete, no misses
    B) complete no misses
    C) not sure on time 25, 22, 20, 19, 15=101
    Butterfly was totally jacked up today. 😦

  23. A. Squatted today for the 3rd time since Regionals. Felt good. Had blue band around my knees for all sets.
    BS: 6@185, 6@225, 6@255, 6@275
    FS: 5@135, 5@155, 5@185, 5@225
    Still way below all my %’s, but happy and grateful to be back under the bar. Thanks to all you guys and girls for pushing me today!

    B. DU/MU Skill Work: 100% – No misses.

    C. 36 – 22 – 21 – 22 – 23 = 124.
    Total time was about 22:30. Runs were slow. Knee felt good squatting, but weak and awkward running.

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2014 Reebok CrossFit GamesJuly 25th, 2014

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