14.02.17

1794530_597503923664910_1802597602_n
So strong. So hip. #insertathletenamehere

The first Open workout will be released in 11 days. This will be the first step of many on your way to the CrossFit Games. Between now and then you will have to prove yourself in many ways and in various settings. If you plan on competing as an individual, you will need a team that will support you and take care of you. Training partners, a coach, and body workers are just the start. If you are on a team, you will need to put team accountability before everything else. Some people think that a team is only as strong as its weakest link. Others believe that a team is the average of its athletes. Either way, all members of your team will need to be performing at their peak if you wish to travel far into the season.

What should you be thinking about 11 days out from the Open? Just a couple of things that I would be thinking about:

How do I feel today? What do I need to do to stay healthy and strong for the 5 weeks of the Open, while still training hard enough to make the gains I need to compete at Regionals?

What does your pre-training, intra-training and post-training fuel look like?

How do you manage pain in a training session? How do you manage pain after a training session? AKA: What do your recovery practices look like?

What supplements do you take for health, and what supplements do you take for performance?

Do you have all the equipment you will need to compete? (Shoes, knee sleeves, weight belt, wrist wraps and a jump rope are some of the more popular items people can and do use).

The season is long – you will have to manage yourself and your training partners for the duration. Treat yourself and your team like professionals, and you’ll get professional results.

Week 33 Training: 14.02.17

BARBELL

A. Every 2 Minutes x 6 Sets:

-1 Snatch Pull
-1 Hang Snatch
-1 Snatch Balance
-2 Overhead Squats

STRENGTH

Find your Max Effort for the following:
B. ME C2B Pull-ups in 1 Minute
Rest 3 Minutes
C. ME Ring Dips in 1 Minute

Rest 3 Minutes, then:
D. EMOM x 8:
-Odd Minutes (1,3,5,7): C2B Pull-ups @ 30% of B
-Even Minutes (2,4,6,8): Ring Dips @ 30% of C

CONDITIONING

“OPT’s: flight simulator”

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

-12 Minute Cap-

AUXILIARY

3×20: Unbroken Half-Moons – Rest 2 Minutes Between Sets

Advertisements

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
26 comments on “14.02.17
  1. Max says:

    A) 135-155 ….. Working on staying in heels
    B) 12
    C) 9
    D) done
    E) 45 up

  2. Reid says:

    A. 155-175
    B. 27
    C. 33
    D. Done
    E. 7:57

  3. Chad Fisher says:

    A) 115-145
    B) 32
    C) 23
    D) Done
    E) 10:37

  4. A. 155 / 165 / 175 / 185 / 195 / 205f
    B. 25
    C. 32
    D. Done
    E. 7:26

  5. Alyson says:

    A) 105-130 (made 125, miss at 130.. close though, would have loved 1 more round)
    B) 39
    C) 21
    D) Done.. albeit slowly
    E) DNF 35s down

  6. Feliz says:

    A) 55
    B) 7
    C) 6
    D) done
    Conditioning: did 100 singles

  7. Brett Bolus says:

    A) 115-145
    B) 25
    C) 32
    D) Done
    Conditioning- 7:53
    Auxiliary- Done

  8. drusellers says:

    A) 135-155 ….. Working on activating the lats
    B) 20
    C) 16
    D) done
    E) 25 down
    Aux: did GHD Ham Raises

  9. MarkB says:

    A) 135-155
    B) 16
    C) 16
    D) sets of 5 / 5
    E) 40 down
    AUX: done

  10. mlubke says:

    A) Clean pull, HClean pull, HClean, Fsquat 165-215
    B) 27
    C) 20
    dnf – completed 5-50

  11. jeremykampen says:

    A) 175-225
    B) 45
    C) 27
    D) DNF – frustrated

  12. Sarah says:

    A. 90#
    B. 13
    C. 13
    D. Done
    E. 35 up…couldn’t do 2 this time last year 🙂

  13. Russ Laing says:

    A. 135/145/155/165/175/185
    B. 15
    C. 20
    D. Done
    E. got to the 45s going up. Couldn’t finish 45 unbroken

  14. Stacy Martyak says:

    A. 90
    B. 15
    C. 10
    D. done
    E. Finished 40 going back down

  15. Kelly C says:

    A. 85
    B. 10
    C. 24 (red band)
    D. done
    E, 12:02 – SUPER pumped about this, considering I couldn’t string together more than 5 DUs in a row when I started GGRX in September.

  16. Jeff V says:

    A) 165. Re-did at home and got 215.
    B) 30 – still checked out from the bombing on the snatch.
    C) 30
    Cond: 11:08

  17. Morgan says:

    a. 135/135/135/145/145/155
    b. 25
    c. 26
    d. Done
    e. Completed 35 going down

  18. JeffT says:

    A) 135-155
    B) 35
    C) 28
    D) Done
    E) 7:49

  19. A. 190
    B. 30
    C. 29
    D. Done
    E. 11:45

  20. Chels says:

    A. 95-125
    B. 40
    C. 21
    D. 12/7
    E. 10:06…went slow due to sprained ankle
    F. Done w/ 12 kg

  21. ikantola says:

    a) 105-125-135-140-145-150 (way better than snatching from the floor on saturday… hmm)
    b) 26
    c) 22
    d) c2b x 8, dips x 7 – done
    e) 9:56 (apparently i “jump too high” and am slow)
    f) with 12k: 13-16-12

  22. A. 245
    B. 30
    C. 18
    D. done
    E. DNF
    F. 24kg

  23. House says:

    E. 6:56 (1 miss on 35 down)
    CherryPicked the fuck outta that.

  24. Holly cow, that’s a lot of double unders…. 🙂
    I just bought a great cable jump rope which finally helped me get double unders. Talk about a great cardio exercise, this puppy gets my heart rate up like crazy and I have fun while doing it. http://www.amazon.com/WODFitters-Jump-Rope-Coordination-Satisfaction/dp/B00FY8R5KG
    I still can’t do this many unbroken though…. practive, practive, practice…

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
Prepare.

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

Join 243 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
#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

#teamon #optimumnutrition #sponsored #athlete #atx #crossfit #weightlifting #fitness #fitlife #fitmom #goals #fitnessjourney #inspire #motivation #train #restday #thursday #progress #positivevibes #bettertogether #fitfam #family #friends #squad #masters #strength
Coach Winchester

%d bloggers like this: