15.09.28

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#RECOVERYBEARD

“There are seven things that will destroy us:

Wealth without work;
Pleasure without conscience;
Knowledge without character;
Religion without sacrifice;
Politics without principle;
Science without humanity;
Business without ethics.”
– Gandhi

Week 9: 15.09.28

A. 7×1: 2-Position Snatch (Power Position, Hang Position at the Knee)

Coach’s Notes: Stay light-medium on the weight. Go by feel, but use Part A as technique, footwork and position work. Only increase in weight if you are technically proficient.

B. 4×3: Snatch Balance

Coach’s Notes: Stay light-medium on the weight. Go by feel, but use Part B as technique, footwork and position work. Only increase in weight if you are technically proficient.

C. 4×4: Tempo Front Squat @ 42×2 @ ~40%

Coach’s Notes: The focus on today’s squats should be on A) setup (neutral, braced midline), B) body position (tall chest, high elbows) and execution (control, strength through the entire ROM). Use the 40% as a guide: take off weight if you cannot perform the squats perfectly; add weight if you feel 40% is too easy.

D. 21-18-15-12-9-6-3:
Row for Calories
Burpees Over Rower

E1. 2 x 1/1 Forearm Rolls (1 Length FLX / 1 Length EXT)
E2. 2 x 20: Strict Toes to Bar

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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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#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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