We’ll miss you, Duke. 

This week will be a de-load week. The goal is to give your body and mind a temporary break from heavy loading and high volume before the beginning of the next cycle. Treat your body well — eat plenty of nutritious food, drink plenty of water, get your sleep. Recover, recover, recover.

Week 21 Training: 13.11.25


A. 10 x 1: Snatch @ 70% – E30S

Notes: It is every 30 seconds, not EMOM. This is different from what was posted last night.

B. 1 x 20: Back Squat @ 55%

C. 10 x 2: Muscle Ups – E30S

D. Conditioning: To be completed at ~70%, AKA Conversation Pace

1000m Row at Conversation Pace – Practice Technique and Breathing


3 rounds of Push Up Matrix:

-Base x 3
-Stagger Right x 3
-Stagger Left x  3
-Wide x 3
-Narrow x 3
-External Rotation x 3
-Internal Rotation x 3


1000m Row at Conversation Pace – Practice Technique and Breathing

Notes: Push Up Matrix: Round 1: Right foot held off the ground. Round 2: Left Foot held off the ground. Round 3: Weighted @ 25#/10# with both hands and feet on the ground. Body Position and Execution MUST BE PERFECT.


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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18 comments on “13.11.25
  1. drusellers says:

    Done. Felt good to be back in the gym.

  2. Feliz says:

    A) 10/10
    B) 55 with band around my knees-haven’t squated in a while
    C) jumping MU
    Conditioning – done

  3. Jeff V says:

    Good day.

  4. Jason says:

    A) 10/10 @ 155
    B) 185
    C) 20/20
    D) Done

  5. A) 10/10 at 165
    B) 235
    C) 20/20
    D) Done

  6. mlubke says:

    A) 10/10 @ 125
    B) 175
    C) 20/20
    D) yup

  7. A) 10/10 @ 185
    B) 225
    C) 2/2/2/2/2/1/1/1/0/1
    D) done

  8. Soy Leche says:

    A) 8/10 @ 135 Sad Panda
    C) 20/20
    D) neato

  9. Matt Counts says:

    A) 9/10 @ 115
    B) 175
    C) 20/20 – Thanks Jeff T for the advice
    D) done

  10. kellipugh27 says:

    A. 10/10
    B. 90
    C. with red band
    D. done

  11. Brandon mayernik says:

    Felt real good today.
    A. 205. Did a triple 10 finished with another triple.
    B. 245
    C. 20/20
    D. Done

  12. Jeremy says:

    Been feeling really beat up lately. Gonna enjoy this deload.
    A) 135 9/10– they can’t all be winners
    B) 205– effed up reading the chart and did 10 pounds more than I was supposed to. First time doing a 20 rep squat. Felt good.
    C) Worked the movement, transition, etc. Felt good.
    D) Done.

  13. Chels says:

    CrossFit Maui
    A. 95 10/10
    B. 135
    C. ✅ 10/10
    D. Done

  14. Kelly C says:

    A. 10/10
    B. 90
    C. Worked on progression with band
    D. Done

  15. JeffT says:

    A) 6/10 115, turrible
    B) 180
    C) 20/20
    D) Done

  16. Taylor Deering says:

    A) 9/10 @ 100, missed a silly rep. Dumb
    B) 20 @ 160
    C) 10/10 ( mini kip with Carey’s help)
    D) done

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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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