One hell of a #TBT.

Today is all about: Recovery.

Week 30 Training: 15.02.26


The 2015 Open – and our season – starts in 48 hours. Everything you have done over the past 364 has either put you in a position to do well, or has put you in a position that you will have to work to overcome if you want to do well this year. As far as the Open is concerned, the hay is in the Barn. You will gain very little fitness, strength or skill (relatively) over the next five weeks. So what CAN you do?

1) Stay healthy. 2) Stay Injury free.

How you will do this:

Rest & Recover: You will need to make sure you are not only sleeping enough, but also ensure that your quality of sleep is high. Avoid watching TV or looking at your laptop or iPhone before bed. Read a book instead. Set your thermostat to 69 degrees. Black out your windows. Cover all the tiny LED’s in the room — better yet: remove all electronics from the room where you sleep!

Disconnect: No doubt you will be tempted to leaderboard. While being invested in and interested in the leaderboard and you and your gym’s ranking are important… their not important enough to spend hours clicking the refresh button over and over again until your finger goes numb. Diconnect physically – from the gym. Get outside: soak in some vitamin D. Disconnect mentally: don’t think about CrossFit, your performance, or the potential next WOD. Read a book or enjoy a hobby (other than lifting all the weights). Disconnect emotionally: LAUGH. Watch a funny movie or chat with light-hearted friends.

Eat well: Make sure to stay on top of your nutrition – you can only perform well if you are fueled properly. Most of my athletes already know what to do — protein, fats and carbs at almost every meal. Don’t skimp on the vegetables. White rice, sweet potatoes and squash (dense, starchy carbs). Carry an avocado with you to work. Don’t miss your daily dose of high-quality fish oil. Clean animal protein. The basics. Know them. Apply them.

Hydrate: Drink water when you are thirsty. If you’re a heavy sweater, you can use “nuun” tablets to supplement electrolytes if needed.

Plan with your coach: Your coach must be your coach for a reason. Ask them for their guidance. Then follow it.

Don’t be a slave to the whiteboard: If you come in to train, and aren’t feeling it, then modify. But know that there’s a difference between A) modifying to come back stronger the next day and B) allowing your emotions to run your body. This is a fine line, and a hard distinction, but you must learn to read your body and read your emotions. In the end, do what will be the best for you.

On your recovery days: RECOVER! ART, massage, cryotherapy, meditation, yoga, acupuncture, walk, row, swim, air dyne, MOVE. Move through your full range of motion. Move in three dimensions. Move like an animal. Just move.

Most importantly – Enjoy Yourself. If you’re not having fun, none of it matters. So find your happy place. Find a modus operandi that fits with your life and your goals – and then execute it.


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

#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

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