Mötley Crüe would be proud. 

This is week 6/6 of our Heavy Breathing Back Squat Cycle. You should be at a weight that makes you question whether or nor you should actually show up – You should have trouble sleeping tonight – You should wake up several times throughout the night in a cold sweat. If not, the weight simply isn’t heavy enough. Make no mistake: TODAY IS ABOUT YOUR WILL TO SUCCEED. You have one job – one job: squat with your weight 20 times. Everything else is irrelevant. Don’t take no for an answer. Every time that little voice creeps in your head telling you to stop – telling that you can’t get the next rep – that you can’t make it to 20 today, tell him to shut the fuck up and hit it harder.

DECIDE. Before you even put your hands on that cold steel – decide – that you are going to hit your 20 squats.

When done properly, this should be the only work you need for the weekend 🙂

Week 29 Training: 15.02.21

(Last day of our last de-load before the Open)

A. 1×20 Heavy Breathing Back Squats

Coach’s Notes: Take 3 deep breaths between (at the top) of each rep. Executed properly, you will spend between 2:30 and 3:30 under the bar.


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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