Black Tide.

Our friend Mr. Ryan Ramos set a new Front Squat PR @ 300# this weekend (and unless I missed his birthday, Ryan is still only 18 years old). When I was 18… well – suffice it to say I wasn’t front squatting 300#. Congrats Ryan – keep up the strong work and look forward to seeing you soon!

Week 41 Training: 14.04.15

A. 6 Rounds, Each AFAP:

-6 Back Squats @ 70%
-80′ Partner Resisted Run

Notes: Start a new round every 4 minutes on the 4 minutes. The transition between squat and sprint should be seamless – aka: very fast.

***Rest at least 15 minutes between Parts A and B***

B. 5 Rounds For Time:

5 Bar MU
5 Push Jerks @ 205/125

C. For Max Reps:

3 x ME Unbroken TTB – Start a New Set Every 3 Minutes

D. Recovery:

At least 20 minutes of focused recovery and mobility BEFORE you leave the gym.


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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29 comments on “14.04.15
  1. Kyle Miller says:

    Going to 6pm

  2. Max says:

    A) 255#
    B) 5 rnds (3 ctb/3 pj 205#)
    C) 12 ttb/rip

  3. House says:

    The place looked strong! Great to see you all this morning. Apologies, if I did not personally say hello. Didn’t want to infringe on your pump. That shit is sacred.

  4. Reid says:

    A) 295
    B) 7:33
    C) 20/20/20

  5. Brandon mayernik says:

    A. 300
    B. 6:00
    D. Not done

  6. Russ Laing says:

    A. 235
    B. Total reps. 6 bar muscle ups and 10 shoulder to overhead with 205
    C. 15/13/13

  7. Feliz says:

    A) 105
    B) 7:49- C2B & 85
    C) 11/12/10

  8. Brett Bolus says:

    A) Rolled out
    B) 6:21. Subbed S2OH with strict press at 115
    C) 21/15/15

  9. Stacy says:

    A) 145
    B) DNF (got two banded bar MU)
    C) 6/10/10

  10. Morgan says:

    a) 155
    b) 7:21 @ 155 (4 in a row! new PR)
    c) DND – Palms were a little raw from the MUs

  11. drusellers says:

    A) 235 – felt nice and light today
    B) 13 reps – struggle bus on the BMU
    C) 16/7/14 – these felt good today, ended up w/ a small palm tear though. 😦

  12. Alyson says:

    A) 155
    B) 9:19 – form & efficiency on the first couple rds felt better, then fell off
    C) 35/18/18
    D) Will get in tonight.

  13. mlubke says:

    A) 225
    B) 9:15 (45lb dumbell pushpress)
    C) 21,24,15

  14. jeremykampen says:

    A) 300#
    B) 5:58
    C) 25,18,20

  15. vanlandingbad says:

    A) 310
    B) 7:15
    C) 15/12/15

  16. Chad Fisher says:

    A. 235
    B. 8:04 @ 185
    C. 26/16/16

  17. Chels says:

    A. 170
    B. 6:41
    C. 30/25/20

  18. coachjeffmck says:

    A– 265
    B– 50 Ring MU for time – 10:38
    C– 20/20/15
    D– curls for the girls

  19. ikantola says:

    a) 170 with Chelsea
    b) 5:36, UB, wheelhouse
    c) 30/25/21
    d) did not do yet…

  20. randallgatkinson says:

    A) 295
    B) DNF.. 5 Push Jerks left at 10 minute cap
    C) Work

  21. A) 205/AFAP
    B) 7:35/ got my first bar MU! Woo hoo then I did c2b
    C) 9/15/18

  22. Macon Stokes says:

    A) 155, no partner – subbed pulling 75lbs across the warehouse via black band
    B) 10:35 125/purple&black bands
    C) 12/10/9

  23. A)
    115 bench with 43 reps

    B) 5:49

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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#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

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Coach Winchester

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