Post-double 500m row sprints. 

B Mayernik showing us what a “fast” 500m time is.

A note about “adaptation”:

Today was an experiment — and it worked magically.

For those of you not in our program here in Austin, TX – you were not able to participate. For that, I am sorry (just another reason for you to move to Texas and join us). For those of you who were here… you know what happened.

Long story short: on the blog (and on the whiteboard in training) I had posted only 1 x 500m Row Sprint. After both groups had finished their first 500m *all out* effort (and it was all-out… see above pic), I announced that both groups would be going again: one more 500m *all out effort*.

The 0530, 0630 and 1130 all reacted somewhat the same: blank stares, open mouths and then immediately resolved to hit it again. The 1315 had a much more… um… verbal reaction. They took a bit longer to realize what was happening, to accept that it was actually going to happen — and then reset and prepare for another 500m effort.

Thanks to everyone who participated today, the “secret” was kept all the way through the day. As I mentioned to some of you, I did this for two reasons:


If I had posted that we were going to do 2x500m rows, and that you were supposed to go @ 100% on both, there is a 99.9% chance that ALL OF YOU would have held back something during row #1. I did not want this. I wanted you to actually go all out and see what you could do for 500m. THEN I wanted to see how you could recover with a 5-minute rest and what the drop-off would be from #1 to #2.

(Mental / Emotional) 

I needed to test your reaction and adaptation to something “unknown and unknowable”. Some of you reacted with resolve, stoicism and determination. Others reacted with dejection, defeat and negative emotions. Some of you leapt at the opportunity to prove yourselves again, while others cringed at the thought of “having” to row again.

*Just to tie it all up: You as the athlete need to be prepared for anything and everything, all the time. NOT JUST AT COMPETITIONS… but also in training. Your brain should always be turned on as soon as you cross the threshold to the gym. You should never be a sheep blindly following the herd… WAKE UP. Know your workout, keep your eyes open; head on a swivel. Don’t believe everything you read. When the shit hits the fan, how will you react?

The answer to that last question could be the difference between 1 point or no points – 1st place or second place – your success or your failure. In other – more dire – situations, it could be the difference between life or death.

Recognize, accept, adapt, act. 

Week 16 Training: 13.10.23

A note about “recovery days”:

Please take a look at what is on the docket for tomorrow. This is not a suggestion. This is what is prescribed as part of your training. It is specifically programmed to help you recover and make you better. If possible, do parts A, B and C in the AM — and parts D and E in the PM (before bed?) – oh… and eat well, hydrate and get your 8 hours of sleep.


A) 20 minute recovery swim

B) EMOM x 10: 10 Air Squats (100 squats)

C) EMOM x 10: 5 HR Push-ups (50 push-ups)

D) 20 minutes of foam rolling or specific mobility

E) 20 minute Epsom Salt Bath

Notes: For both the squats and the pushups, hit as many different foot and hand positions as possible. Think about the squat and pushup matrices we did today and hit a different position on each set of 10 squats or 5 pushups. Variability is the key!


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 “13.10.23
  1. Feliz says:

    Swim done- 4 in the water today

  2. Dru Sellers says:

    Its weird swimming in a lit pool.

  3. […] you feel anything like I do, you should really work on some recovery Thursday. THIS is what a recovery day should look […]

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2014 Reebok CrossFit GamesJuly 25th, 2014

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