13.12.17

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Calvin & Hobbes. (Some of) my childhood friends.

How do you develop yourself?

Self-development is not the arbitrary term that most people use to describe “living from day to day”.  It is a definite and tangible process that requires work, patience and the sacrifice time, energy, money and various other resources.

Inside the gym, we work on the physical, mental and emotional aspects of our training. Everyday, you experience challenges in these three realms – some more than others on certain days. If any one of these areas is suffering, or not fulfilled in some way, the other two are bound to suffer sooner or later. Inside the gym we must constantly strive to be strong: mentally, physically and emotionally. But we must also accept when we fall short.

I don’t mean “accept” in the sense that it is “OK” to fail or to fall short. Rather, I mean “accept” in the sense that it is going to happen. When it does, you must first accept that it has happened so that you can move on from it and move forward. Failure to accept failure results in a prolonged state of mental and emotional distress – which can lead to stunted growth. Those that can easily accept and then dismiss failures are those that can improve and succeed more quickly. These people are adaptable – they are the winners.

Outside the gym is no different. In your work place, you surely continue to develop yourself in every way that you can. At home with your family or significant other you must also continue to grow. Growth is necessary for change. Change is the way of the world.

Accept your failures, move past them and embrace your potential growth.

Week 24 Training: 13.12.17

Barbell

A. Snatch: 3×1@90 – E90S

B. Clean and Jerk: 3×1@90 – E90S

Strength

C. Front Squat: 3@60, 3@65, 6×3@70 – E90S

Conditioning

D. 5000 m Row with rate changes every 1000m: 28-24-20-24-28

Notes: Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.

Durability

E1. Good Morning: 3×8 @ Medium Weight
E2. Half Moon: 3×14 @ 20/16 Kg

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30 comments on “13.12.17
  1. mlubke says:

    Resiliency. Pass It On.

  2. Max says:

    A) 185# (2/3)
    B) 225# (3/3)
    C) done
    D) 21min and change
    E1) 91#
    E2) green kb

    Really enjoying this programming!

  3. Jeff V says:

    Snatch – 3/3 @ 225 – technically was 3/4 bc I missed on my first attempt but I’m calling that a warm-up
    C&J – 3/3 @ 285
    FS – Done
    Row – 18:56 (28, 24, 21, 24, 29)
    AUX – maybe this evening

  4. Reid says:

    Snatch – 2/3 @ 205
    C&J – 3/3 @ 265
    FS – Done
    Row – Done
    AUX – Tonight

  5. Snatch – 2/3 @ 215
    C&J – 3/3 @ 255
    FS – only did 3 rds… right knee yelled at me
    Row – Done
    AUX – Tonight

  6. drusellers says:

    Snatch 3/3 @ 180
    C&J 3/3 @ 225
    FS – Done
    Row – ugh
    Aux – Done

  7. Jason says:

    Snatch — 2/3 @ 205
    C&J — 3/3 @ 255
    FS — Done
    Row — 21:00
    Aux — Done

  8. Feliz says:

    Snatch 2/3 @ 90 – both were power snatches- for some reason I did not want to get uner the bar today
    C & J 3/3 @ 115
    Front Squat – done
    Row 24:03
    Aux – skipped, had an appt with Dave

  9. Kelly C says:

    a. 2/3 at 85
    b. 2/3 at 115
    c. only did 75 – knee was being weird
    d. half a day… 27:25
    e. DNF – work

  10. Morgan says:

    a) 2/3 @ 165
    b) 3/3 @ 205
    c) 165 / 180 / 190
    d) 18:49
    e1) 95
    e2) 20kg

  11. MarkB says:

    A) 155 – 3/3
    B) 185 – 3/3
    C) 140 / 155 / 165 — no problem with knees today
    D) done
    E1) 115 / 95 / 115
    E2) 20kg

  12. Matt Counts says:

    A) 150 – 2/3
    B) 205 – 2/3
    C) 160/170 & 185
    D) done
    E) done

  13. mlubke says:

    A) 170 snatch pulls 3×3
    B) 205 clean no jerk
    C) 170,180,195
    D) 20:40ish
    E) done

  14. Soy Leche says:

    A) 155 3/3
    B) 225 3/3
    C) 170 / 185 / 200
    D) Done
    E) Will have to attempt tonight had to runskie

  15. Taylor Deering says:

    A) 130- 3/3 fack yes
    B) 175- 3/3 hell ya
    C) 155/165/180
    D) 22:32 not too terrible, booty cramp for sure. Took me a while to figure out the pace thing but eventually I got it
    E1&2) done and done

  16. Chels says:

    A. 120 Fail x3 1 make
    B. 160
    C. 125/135/145
    D. 22:25
    E1. 75
    E2. 16kg

  17. Brandon mayernik says:

    A. 260 (3/3)
    B. 285 (3/3)
    C. 210/230/245
    D. 18:06 (27/23/20/23/28)
    E1. 135
    E2. Done

  18. Harris says:

    A) did light snatch work
    B) 230 3/3
    C) 165,185,195
    Rows 22:29

  19. Jeremy says:

    A) 165, 3/3
    B) 235, 3/3
    C) 185/205/225
    Headed out to get my ass kicked by a Physics final.

  20. lindsay says:

    A) 105# 3/3
    B) 140# 3/3
    C) 100/105/115
    D) 23:13
    E) 2rds then work

  21. Andy Adams says:

    A) 220 3/3
    B) 300 3/3 clean…0/3 Jerk – shoulder were a little angry today
    C)200, 215, 235
    D) 18:38 (28, 24, 21, 24, 27)
    E1) 115,115,115
    E2) Done

  22. Brett Bolus says:

    A) 165 2/3
    B) 225 3/3
    C) 190/ 205/ 220
    D) Done
    E1) 95
    E2) 20kg

  23. Kelli says:

    A. 90 1/3
    B. 110 3/3
    C. 85/95/100
    D. 22:12
    E1. 75
    E2. 12 kg

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