*The* Mr. Leyva.

Albert is leaving the ATX for the DTX (why would anyone do that ;-)), but he’ll be in good hands. Albert will be joining CF Deep and training under the supervision of Coach Spencer Arnold, so I have every faith that he will not only progress, but will do so very quickly.

He will be splitting his time between Austin and Dallas, so we will get to see him almost every week if not every week. All I can say is that it has been a true pleasure to coach you, Albert – see your progress and your shift as an athlete but also as a man.

Thank you for being a part of this humble project.

See you soon!

Week 13 Training: 13.10.01


A. 15 minutes to establish a 1-RM Front Squat

Notes: Suggested warm-up sets: 5@60, 3@70, 2@80, 1@90, 1@95, 1@PR

B. 8 minutes to establish a 1-RM Power Clean

Rest Exactly 2 Minutes

C. 8 minute AMRAP: Power Cleans @ 90% of part B

Notes: Time to turn up the heat… PR MUSIC


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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44 comments on “13.10.01
  1. vanlandingbad says:


  2. Kyle Miller says:

    Had to leave work with flu symptoms today. Hydrating and going to see if they’re gone in the morning, don’t want to miss this.

  3. Max says:

    A) 315# (+40# PR)
    B) 235# (+30# PR)
    C) 21 (1st time measured) shit got ugly

  4. mlubke says:

    -FS 275 (+25)
    -Power Clean 225 (+30ish. Former clean 1rm)
    -13 reps at 205

  5. Jeff McElroy says:

    A) Front Squat 315#
    B) Clean – 255#, coach said I broke parallel, so no rep on power clean, good rep on Clean
    C) 225#, I forgot to count, at least 18, probably 23-24
    So much fun

  6. Jason says:

    A) 315 (+50 PR)
    B) 265 (+10 all time, +20 from 13.07.01)
    C) 20 @ 240 (+8 reps and +15 lbs from 13.07.01)

    Feeling great today! So awesome to see progress!

  7. drusellers says:

    A) 300 (+20 PR)
    B) 240 just couldn’t get the bar back and on my shoulders. it was plenty high.
    C) 36 @ 215 (+12 reps from last time)

  8. Reid says:

    A) 315 (+15)
    B) 275
    C) 30 @ 245

  9. Brett Bolus says:

    A) Front Squat- 305 (+30#)
    B) Power clean- 255 (+10#)
    C) 21 reps @ 230

  10. Jeremy says:

    A) 285– tied old PR
    B) 245
    C) 18 reps (much better than last time.)
    Reps felt clean, failed last one– was kind of in a rush. Disappointed that I didn’t PR my front squat. I must have low T. Also, I feel like crying all the time…

  11. vanlandingbad says:

    Front squat: 375 (+20)
    Power clean: 295 (+10)
    Power cleans @265: 17 reps

  12. JeffT says:

    A) 265PR(+30)
    B) 205
    C) 23 reps @ 185

  13. A) 335# (+20)
    B) 295# (same as last time)
    C) 11 reps @ 265# (3 less than last time… wah wah)

  14. Morgan says:

    a) 275 PR (+40) Haven’t tested in a looong time.
    b) and c) DNF (had to leave)

  15. Feliz says:

    A) 145 (+5)
    B) 125 ( -10)
    C) 36 @100

  16. Harris says:

    A) 325 +15
    B) 275
    C) 14 reps @245 (never tested this before)

  17. Kelly C says:

    A. 135 (+20)
    B. 120 (+5)
    C. 27 reps @ 110

  18. The Kingpin says:

    A) 255 (+30 from all the time of my existence)
    B) 245 (+20 from best ever +30 from last test)
    C) 10 reps @ 225 (rounded up from 220 – 2.5s were busy elsewhere)

  19. A) 355 (+20 PR)
    B) 275, missed 315 and couldn’t go anywhere in between
    C) 5 @ 275, again didn’t have the plates to do 90% so moral of the story: get your plates ready

  20. The Schrocks says:

    A) 180 (+5)
    B) 165 (-10)
    C) 15/17 @ 150 (last time 18/19 @ 155)

    A) 255 (+10)
    B) 245 (+5)
    C) 23 @ 210 (last time 17 @ 200)

  21. Kelli says:

    A. 135#
    B. 125#
    C. 10 @ 115#
    Not feeling 100% today — just felt a little off in all aspects.

  22. JoJo Macias says:

    A)265 (+30)
    B)245 (+10) Just realized last time we tested I didn’t really understand what “power” meant. I fully squatted last time.
    C)25 @ 210

  23. coachjeffmck says:

    Fronty — 340 +20
    P. Clean — 245 +0
    Reps at 220 — 25

  24. Taylor Deering says:

    Front squat: 245 (+20)
    Power clean: 190 (+5)
    AMRAP: 24 @ 170

  25. Lizi says:

    Fr sq- 200 (+10)
    PC- miss 165 and called it with knee pain. Ouchy.
    Cond: 25 @ 150.

  26. teoledesma says:

    You guys crushing PRs!!!!
    I’ve been MIA due to my LB being all crazy on me. Will be back very soon.

  27. House says:

    A) 340 +25
    B) 275 +30
    C) 21 @ 245 ol PR

  28. Carey says:

    yo – The Universe took my legs today. i did what I could…

    FS – not worth talking about – 175 felt like 205
    PWRCL – not worth talking about – I will tell you anyway – 160
    37 @ 145
    hey – this means nothing about me… sometimes you got it…sometimes you don’t!

  29. Zach says:

    A) 320 25lb PR
    B) 305 5lb PR
    C) 18 reps @ 275..pretty shitty form. Need work here

  30. Brandon mayernik says:

    A. 340 +25 pr
    B. 320f

  31. Jenn Scholl says:

    A) 185 (same as my old PR)
    B) 175 (same)
    C) 18 @ 160

    Been busy making children (2nd year law students) cry and have taken about a week or more off…pretty pleased though that I was able to hit my PR numbers. Still not as fun as saying I got 20+ PR’s like the rest of y’all, congrats everyone!

  32. teoledesma says:

    285 front +10

  33. Judy McElroy says:

    A. 1-RM Front Squat: 275#
    B. 1-RM Power Clean: 205#
    More of a muscle clean, still not dropping under but I am learning from Zach.
    C. 8 minute AMRAP: Power Cleans:
    3@185, 5@175, 37@135
    I dropped to a lighter weight to not hurt my wrists. I was in muscle clean mode and couldn’t drop under bar but still wanted to work.

  34. Evan Partch says:

    A. 250# Front Squat
    B. 205# Power Clean
    C. Got 10 reps in @185 then caught the bar funny and tweaked my left wrist. DNF. Womp-womp.

  35. Curt F (Masters 45-49) says:

    a) 295lb (+40 )
    b) 265 (+15)
    c) 235 x 25 (broke the 8mins into 3/3/4/3/3/3/3/4…I had 20 sec to get a 5th, but I just was spent)

  36. Aki says:

    A) 175 (+10)
    B)140 (+10 from 7/31)
    C)32 @125 (+2 and 20# heavier from 7/31)

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2014 Reebok CrossFit GamesJuly 25th, 2014

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#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

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Coach Winchester

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