15.01.21

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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
REST 1 MINUTE

C. 4 Rounds, Each for Time:

5 Strict HSPU
10 Kipping HSPU
REST 1 MINUTE

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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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It's not always sunshine and PR's. But today there were many PR's.
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3 @karhustrength women, 3 push jerks.
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