I give thanks for my lady and my little lady.

Happy Thanksgiving to y’all.

Week 21 Training: 13.11.29

Deload Week

Today’s training brought to you by Chelsea Ross of TAG Gymnastics

Warm Up

2 Rounds for Quality:
-250m Row
-10 Deck Squats (Candlestick on Backside)
-5/5 Crossover Box Step Ups (Knee must be significantly higher than hip w/ foot on box)
-10 Primers

Notes: Deck Squat: Begin standing, roll onto your back and execute a candlestick, roll forward into a squat and stand up. Crossover Box Step Up: A lateral box step up, begin with the leg farthest from the box on the box. The trail leg should be behind the working leg. Primer: Begin on your knees, sit back and explode off your knees into a squat position, stand up and repeat.

Skill: Pistols

3 Rounds for Quality:

-4 Alternating Rolling Pistols – Down on 2 Legs, Up on 1 Leg
-4 alternating Rolling Pistols – Down on 1 Leg, Up on 1 Leg
-4 Alternating Pistols – Regional’s Standard (full extension of hip before you put your foot down and stay on the same spot)


“Nasty Girls”

3 Rounds for Time:

-50 Air Squats
-7 Muscle Ups
-10 Hang Power Cleans (135/95)

Notes: Goal is to squat as fast as they do in the original video… 🙂


2 Rounds for Quality:

-15 PVC Pass Throughs
-3 Skin the Cats (Keep rings at ring dip height)
-20 Second Hold at Bottom of Dip
-10 Bridges w/ 3 Second Hold at Full Hip Extension


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

Posted in Uncategorized
13 comments on “13.11.29
  1. teoledesma says:

    A) done
    B) done
    C) 5:55 RX

  2. Jeff V says:

    A) done
    B) done – skipped the rolling stuff, wasn’t working out for me.
    C) 6:51 – last time I did nasty girls my time was 8 something, so PR.
    D) done

  3. House says:

    A) Done
    B) Done
    C) 11:25 few misses but felt good.
    D) Done

  4. Jason says:

    A/B) Done
    C) 8:41 — Felt good about this till I saw Teo and Jeff’s times
    D) Done

  5. Morgan says:

    a) Done
    b) Done
    c) 12:02
    d) Done

  6. Jeremy says:

    Full on recovery day.

    Hook ’em!

  7. Chels says:

    Cute picture!

    Today’s wod was at CrossFit Kona!

    A. Done
    B. Done
    C. 10:49…not my best
    D. Done

  8. Soy Leche says:

    A) DID
    B) DAT
    C) 7:50 ish… Teo would know exact time. That was my first time doing this work out and it blowed so hard. Had Teo and Jeff yelling at me. So attempted to finish strong

  9. drusellers says:

    Now that’s a good looking couple.

  10. Kelli says:

    A. Done
    B. Done
    C. 11:15 with red band and mens bar
    D. Done

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 240 other followers

CrossFit Jääkarhu
Follow me on Twitter
Coach Winchester

%d bloggers like this: