15.06.02

Screen Shot 2015-06-01 at 9.04.00 PM
Very cool and unexpected shout out to the team from my friend Jude Howe on “The Lifters Corner”.

Thanks Jude.

“The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.” -Henry Rollins

Week 44: 15.06.02

A. Power Clean + Push Jerk: 5×3@70 – E75S
Rest for 2 min 30 sec, then:
Power Clean + Push Jerk: 1 x Max Effort Unbroken @ 70

B. Clean Pull: 5×4 @ 80, 85, 90, 95×2 – E2M

C. 1&1/4 Front Squat: 4×6 @ 45,50,55×2 @ 40×1 – E3M

D. 10 Rounds:
30 Seconds: 10 Burpees AFAP
Rest 30 Seconds
30 Seconds: 10 Toes to Bar AFAP
Rest 30 Seconds

Coach’s Notes: This is a speed, technique and rhythm session. Find your groove with the movement. Learn how to perform it as fast as *you* can. Not everyone will move the same way and look the same way while moving. No one technique is most efficient for all. If you are proficient, each set is for maximum speed. 

Set a clock to 30/30. In the first 30 seconds, perform 10 Burpees as fast as possible. When the 30 seconds is up, you will rest for the next 30 second interval. In the 3rd 30 second interval, you will perform 10 Toes to Bar as fast as possible. You will then rest during the 4th 30 second interval. Perform 10 rounds. If at any point you finish your work before the 30 seconds, rest. If you cannot perform the work in the 30 second interval, then you will not score those reps. 

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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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Great Day for the women of @karhustrength, taking 1st Place and top RX podium spot at Iron Belle! Well-earned 💪
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#jääkarhu
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Lauren Metcalfe @gymnastiestrong
Alison Gardner @agard2017
Heather Tuley @heather_tuley
Amanda White @awhite223
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Great job today team! 1st place rx at Iron Belle. #winning #CrossFit #crossfitgirls #ironbelle #karhustrength #perhe #squad #5amcrew #team
Coach Winchester

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