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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