13.08.23

20130822-201319.jpg
Kat & Jaime

Week 7 Training: 13.08.23

Weightlifting

A. 15 minutes to establish a max of the following complex:

-2 Hang Cleans (from just above the knee)
-1 Jerk (split)

Strength

B1. 3×3: Pendlay Row – Light weight, perfect positioning and a 3-count pause with the bar touching the body at the top

B2. 3×3: Split Press – Moderate weight, perfect split stance with a 3-count lockout overhead

B3. 3×5: Knees to Armpits Jumps

Notes: Start a new movement every 90 seconds. On the Knees to Armpits Jumps: Make all of your jumps “consecutive” – in other words, do not pause and reload for each jump. Hit the ground and explode directly into the next jump. Get as high as possible. On the Pendlay Row: hold the bar against your torso for a 3-count at the top of each rep; make sure your back is in extension and your shoulder blades are retracted and depressed.

Competition Conditioning

C. “Jackie”

For time:

-1000m Row
-50 Thrusters @ 45#
-30 Pull-ups

Advertisements

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
35 comments on “13.08.23
  1. LEulenfeld says:

    Damn, those are some sexy women!!! I want to be like Kat and Jaime when I grow up!

  2. Max says:

    A) technically 205#, 225# was easy but I lost my grip, lost 235# on the 2nd HC
    B) SP: 95/105/135, Row: 135×3, Jump: done
    C) DNS …. Work

  3. vanlandingbad says:

    A) 295
    B) Done
    C) 6:06 – left too much in the tank on the row. Fine line between going too hard and too easy on the row. Woulda coulda shoulda…

  4. Jeremy says:

    A) 225/235/245f-2nd hang clean/245f-2nd hang clean/245f-2nd hang clean/245f I need to recover better.
    B) Done
    C) 8:15– PR by 0:56!

  5. Feliz says:

    A) 105/115/125 missed the jerk/ 130-1 hang clean-new PR-must be all the squats we are doing
    B) used 85 on the row and 65 on the press
    C) 12:48

  6. mlubke says:

    A) 165,185,205,225(F-1HC),215(F-1HC),215(F-2HC),215(F-1HC). Feel like I coulda done 245 though, which is a “feel like” PR
    B) Done
    C) 7:19 – Coulda caught Jeff if he wasnt so fast

  7. The Kingpin says:

    A) 205; 215 (failed on the jerk)
    B) done
    C) 7:22
    Thanks for letting me crash the 5:30 class, guys. You probably didn’t realize I was there. You see, I was wearing a tank-top like the rest of you.
    I’ll be honest. When I sat down on the rower for Diane, my confused body geared up for its normal morning time on the toilet. I took that fire and put it to work! It powered me through the rowing, thrusters and pull-ups with minimal collateral damage.

  8. Jenn Scholl says:

    A) worked up to 160 and ran out of time.

    B) 85 on row, 65 on press

    C) 8:46

  9. Dru Sellers says:

    A) 245 / cleaned 255 (PR) and almost jerked it, but pushed the bar forward 😦
    B) Done
    C) 8:47

  10. Jason says:

    A) 255 (Tied PR) / Missed jerk at 260
    B) Done w/ 135
    C) 7:35 — Thrusters sucked

  11. A) 275#.. missed the jerk 3 times here
    B) Done
    C) 6:27

  12. jgwhitefield says:

    A) 285 (PR)
    B) done, light, went full retard, don’t know why, this was supposed to be an easy day.
    C) 10:57
    Thanks morning classes for making me feel part of the family, I am leaving for 11:30, all you guys are awesome.

  13. Teo says:

    A) 215, 225 fail on 2nd clean
    B) done
    C) 6:58

  14. JeffT says:

    A) 205, 215 failed on 2nd clean
    B) Done
    C) 6:41

  15. coachjeffmck says:

    A — 255
    B — 135
    C — 6:58

  16. Chels says:

    A. 160/165 fail on jerk
    B. done
    C. 7:35 (12 sec PR)

  17. Dwest says:

    A. 255/270 (Failed on Split Jerk)
    B. Done
    C. 6:27

  18. JoJo Macias says:

    A) 225 , Failed on 2nd clean of 235
    B) Done
    C)6:24

  19. A) Did some Snatch and C&J work. Feeling better with the knee — Props Coach House!

    B) No Auxs today. Will hit them tomorrow.

    C) 6:16. Unbroken. Went way too slow like VanHam. Was hitting about a 1:45-1:50 pace for the row. All in all feeling good though.

  20. WOOD says:

    A. 215, but it wasnt pretty. Dropped to 205
    B. 115
    C. 6:40 – Keeping it tidy.

  21. Leyva says:

    A) up to 195 (F-2nd HC)
    B) done
    C) 7:17 (1st time)

  22. A) 260 failed Jerk
    B) Done
    C) 6:26

  23. 6:30 – Did not get as many vids. Apologies.

  24. The Schrocks says:

    Linds
    A) 145
    B) done
    C) 8:26

    Elliot
    A) 225/235 (failed 2nd clean)
    B) done
    C) 6:11

  25. Brandon Mayernik says:

    A. 275
    B. 135 for all
    C. 5:37 went about 1:43 on the rower which felt good. UB on thrusters and pull-ups. Right before regionals it was around 7.

  26. Zack says:

    A. 185

    B. Done

    C. Didn’t have a chance to do it

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
Prepare.

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 248 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
#texasforever
•••••
@ankorstudios
Coach Winchester

%d bloggers like this: