Spencer competes this weekend to defend his American Open title. Dallas, TX. 12.07.13

The Ginger (Ingrid) will also be lifting this Friday in her 2nd American Open appearance. If you are in the Dallas area or can make the drive up, we’d love to see you in the crowd!

Take care of your biceps, lats and LBs…!

Week 22 Training: 13.12.04

Recovery Day.

This week is a segue into the next 6 weeks. Make sure you stay on top of your recovery and do any and everything necessary to be ready to go on Thursday.

I recommend: 

Drink approximately 1/2 of your body weight in ounces of H2O.

Eat well.

Get 8 hours of sleep tonight and tomorrow night.

20-30 minute swim (@Barton Springs with the Crew at 6:00 AM).

20-30 minutes of light full ROM movement.

15-20 minute 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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2 comments on “13.12.04
  1. Feliz says:

    Swim – 20 minutes at a conversation pace
    Will do the rest tonight

  2. Harris says:

    First day back in the gym. took some time off due to money issues. did yesterdays workout.

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2014 Reebok CrossFit GamesJuly 25th, 2014

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2:00 of behind the scenes training gold @karhustrength.
This is what it’s like to train with us. As I was filming some of the max lifts, I decided to just shut up and record what was going on around the space. As candid as it gets.
Action. Commentary. Makes. Misses. Sometimes things get emotional. This is how we train. Hard and fun. Serious and silly. Friends and family. I LOVE IT ALL.
As a coach, I am incredibly blessed to have the athletes I do under my care. As a gym owner, I am equally as blessed to have the community of Bears at CrossFit Jääkarhu.
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