Open Ready: CrossFit Jääkarhu

The 2015 CrossFit Open will undoubtedly be the biggest and best one to date. Last year, over 200,000 people participated int eh Open, and this year, I suspect many more than that will register and go head-to-head against training partners, friends, family, competition from other gyms and Mr. Rich Froning himself.

Our goal at CFJ is to have 100% participation in the Open. We feel that it is not only a great opportunity to build trust, teamwork and camaraderie between classmates and coaches, but there is also no better time to test and celebrate the strength, fitness and skills – the health and vitality – that we have all worked so hard to achieve.

It is common knowledge that diamonds are created under extreme pressure. Many times this is the case with PR’s as well. We are not ones to constantly chase PR’s, but I am of the opinion that healthy competition pushes boundaries and limits – it allows people to find out what they are truly made of. I have lost count of the number of times I have had someone tell me “I CAN’T”… only to succeed moments or minutes or days or weeks later after a little coaching, encouragement (and maybe a bit of coddling).

Our coaches, staff and team here at CF Jääkarhu has been involved in the Open, Regionals and Games since 2009. We’ve saw “Sectionals” come and go, we’ve seen Regionals move from city to city, from affiliate-run to HQ-run, and our athletes have been top Regionals finishers multiple years with 2 Games trips.

Similar to years past, the Open will last 5 weeks, with one workout per week. Our programming has been tweaked from last year to adapt to the new Open format, with a more competitive qualifying process to gain a spot to Regionals, and a much more competitive road from Regionals to the Games.

Week 25 Training: 15.01.21

“CONSTANTLY REMIND YOURSELF TO LOVE THE BATTLE. Love the process, the fight, the marshaling of your resources, the pushing, the falling back, the breakthroughs, the struggles. Loving to win is easy. Loving the process moves you to a whole new level of competitive skill. Loving the battle happens because you make it happen.” -James E. Loehr

A. Partner Extended Warm-Up:

2 Rounds:
3/3 Partner Resisted Pull-Up
Push-up Matrix
Squat Matrix

2 Rounds:
5 Kipping Pull-up: PERFECT
5 Plyo Pushup Matrix
5 Goblet Squat Matrix @ 32/24

2 Rounds:
3 MU
10 each: Med-Ball Drop & Throw @ 20/14
10 each: Partner Wall-Ball (OVER) @ 30/20

B. 4 Rounds, Each for Time:

5 Chest to Bar Pull-ups
10 Pull-ups
3 Muscle-Ups

C. 4 Rounds, Each for Time:

5 Strict HSPU
10 Kipping HSPU


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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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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