Coach House. House.

Day 1 of De-Load Week: Complete. A good day in the gym – a good Labor Day Weekend overall. Much was accomplished and many good things are right around the corner. Saturday Training, the Fittest Games Lottery, Remote Coaching… what?!?!

All in good time, my friends, all in good time.

For my part, I have to say that my eyes and ears are open to all kinds of new things – I will be partaking of what I would call “re-building” – aided in large part by Crystal Bold (on the nutrition/lifestyle/recovery side of things) and Coach House and Estes (on the movement/physical/performance side of things).

I am going to make myself an experiment and student of their methods, and in the process (if all goes well) improve my health, wealth and performance. I’ll keep you updated with any/all relevant happenings!

Hope you all had a great weekend – make sure you stay on top of the little things this week!

Week 9 Training: 13.09.03 (DE-LOAD Week)


A. 7×3: Vertical Snatch (from Hip) – AHAP w/PERFECT Technique – E90S

Notes: The Vertical Snatch should be executed by “unlocking” or pushing the knees forward (“power” position). The torso should remain perfectly vertical, with shoulders directly on top of the bar or slightly behind the bar. The bar should never leave the hip crease until full extension and the 3rd pull under the bar begins.

B1. 3×3: Snatch 1st Pull w/3-Count Pause (just above the knee) – @ 90% of 1-RM Snatch – E90S

B2. 3×4: Snatch Grip Push Press with 3-Count Lockout – @ 90% of 1-RM Snatch – E90S

B3. 3×1: Triple Broad Jump – AFarAP – Rebounding with No Reset or Pause – E90S

Notes: Start a new movement every 90 seconds. B1: Should mimic the first pull of your snatch exactly. Hold for 3 counts at the top of the knee with perfect positioning, back angle, back extension and scapular retraction. B2: Dip, Drive and hold the lockout for a full 3-count. B3: Do not pause or reset — all 3 jumps should be consecutive.


C. Jog 800m @ CP

D. 3×5/5: Turkish Get Ups – Increase Weight Each Set (Ex: 5/5 @ 16, 5/5 @ 20, 5/5 @ 24)

E. Mobility, Soft Tissue Work and Stretching as Needed


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
23 comments on “13.09.03
  1. Max says:

    B)PP: 165/165/175
    C) DNS … Work

  2. Jeremy says:

    A) (pushed by the superhero Randy Atkinson) 155/165/175/185(1f)/185(1f)/175(1f)/175(2f)
    B1) 185
    B2) 195 (Randy yelled at me about my stripper booty, Coach yelled at me about my toes. I think I was getting better at both.)
    B3) Done, tried to beat the new girl, Kelly.
    C) Done
    D) 16kg for all, slow
    E) Hanging out with my lacrosse ball all day

  3. Dru Sellers says:

    A) 145/145/155/155/165/165/170
    B1) 185 / 195 / 195
    B2) 185 / 205 / 225
    B3) i think each one was around 26′
    C) Done
    D) green -> red -> yellow (2/5 started to fail)
    E) Nose and Toes holds and IT band work

  4. A) 155 / 165 / 175 / 185 / 185 (2 of 3) / 185 / 195 (2 of 3)
    B1) 195
    B2) 185 / 205 / 205
    B3) Yes
    C) Yes
    D) 20kg / 24kg / 24kg

  5. MarkB says:

    A) 95->125
    B1) 185
    B2) 135->155
    B3) Done
    C) Done
    D) 16kg / 24kg / 32kg (4/4)

  6. JeffT says:

    A) 95 – 125
    B1) 185
    B2) 135/145/155
    B3) Done
    C) Done
    D) 16kg/24kg/24kg

  7. Jason says:

    A) 135 / 145 / 155 / 155 / 165 / 165 / 170
    B1) 185
    B2) 185 / 185 / 195
    B3) Longest was 28′
    C) Done
    D) 16 / 24 / 32

  8. Kelly C says:

    A) 55/65/65/65/65/60/60
    B3) no clue
    C) done
    D) 20lb/25lb/25lb

  9. Feliz says:

    A) 65-70
    B1) 105
    B2) 75/85/85
    C) ran at Lisa’s CP, it was faster than mine but was trying to keep up with the new girl
    D) 16K/16K/20K
    E) done

  10. Brandon Mayernik says:

    A. Worked up to 215 (1of3) stopped at six.
    B1. 235
    B2. 180/205/225 missed last rep.
    B3. Done
    C. Done

  11. Chels says:

    A. 85/95×2/100×3/105
    B1. 120
    B2. 120
    B3. Done
    C. Done
    D. 35lb/40lb/44lb

  12. A) 185 like a boss…jk I high hang snatched it which I wasn’t supposed to do 😦
    B3) Done
    C) Done
    D) 45/55/65

  13. A) Up to 185 couldn’t get the second rep but it felt better than it has ever from that posish.
    B1) 205
    B2) Up to 205
    B3) Not as far as JoJo
    C) Done
    D) Done

  14. Brett Bolus says:

    A.) 95/105/115/115/125(f)/125(f)/125
    B1) 135/135/145
    B2) 115/125/135 (slight bend in knees upon receiving.)
    B3) 3 jumps
    C) Done
    D) Green/Green/Red
    E) Done

  15. A) 80/85/90/95/100/100/100
    B) 120 for all 3
    B1) 115 ( trying to work on OH position from behind the head, not very comfortable with this position at all)
    C) done
    D) done
    E) 20/35/44 BOOM!

  16. Jeff McElroy says:

    A) 65/75/95/95/115/115/115
    B1/B2 -155/155/155, B3 – done
    C) Done

  17. Kelli says:

    A. 60/60/65/65/65/70/70
    B1. 85/85/85
    B2. 65/65/75
    B3. Done
    C. Done
    D. 20/25/25

  18. mlubke says:

    A) Up to 135
    B) 155/155
    D) 24kg

  19. Teo says:

    AM) completed yesterday’s workout.
    got up to 150 on snatch

  20. Judy McElroy says:

    All done. Light weights on strength because of shoulder issues.

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

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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

Join 239 other followers

CrossFit Jääkarhu
Follow me on Twitter
Coach Winchester

%d bloggers like this: