Happy Belated Birthday to Melissa Feliz! FYI: she *owns* HandStand Pushups and 24 Kg KBS.

This has been a hard, but very promising week of testing. With what we have done, I have seen improvement across the board in muscle ups, handstand push ups, squatting strength, pulling power, and conditioning.

Your goal now is to recover from the heavy loading and large amount of energy expended. Do whatever it takes to get yourself AHEAD of where you were. Sleep, eat, hydrate, nap, sleep, roll out, sleep. Repeat.

Do not neglect your carbohydrate intake — this goes for all of you. Working this hard and lifting this heavy requires you to eat a good amount of carbs to feed your body, refuel and aid in your anabolics. Boom.

For every debit to your account, you need to put 2 credits back in. Don’t go broke.

As a reminder, we will be testing Fittest Games Lottery WOD #2 on Friday, and FGLW #1 on Saturday.

Week 13 Training: 13.10.03

Recovery Day

This is not “recommended”… this is what you should be doing if you are serious about your shit.

A) Goal for the day: Drink 1 Gallon of Water. *Add 4 electrolyte tablets.

B) 20 min Swim @ Conversation Pace.

C) 20 min Mobility and Soft Tissue Work.

D) 20 min Epsom Salt Bath.


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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3 comments on “13.10.03
  1. How do you have a conversation while swimming?

    Spencer Arnold

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The CrossFit Games
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

#teamon #optimumnutrition #sponsored #athlete #atx #crossfit #weightlifting #fitness #fitlife #fitmom #goals #fitnessjourney #inspire #motivation #train #restday #thursday #progress #positivevibes #bettertogether #fitfam #family #friends #squad #masters #strength
Coach Winchester

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