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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