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Coach Estrada

“The artist committing himself to his calling has volunteered for hell, whether he knows it or not. He will be dining for the duration on a diet of isolation, rejection, self-doubt, despair, ridicule, contempt, and humiliation.”
― Steven Pressfield, The War of Art

Week 13: 15.10.27

A1. 4×3: Snatch Pull – E60S
A2. 4×3: Snatch Balance – E60S

Coach’s Notes: Superset. Begin new movement every minute on the minute.

B1. Speed Squat: 10×2 @ 60% – E45S
B2. Speed Sumo Deadlift: 10×2 @ 60% – E45S

Coach’s Notes: Superset. Begin a new movement every 45 seconds. These reps should be executed as fast as possible. 

C. 6 Rounds, For Reps:
1 Minute Row for Calories
1 Minute KB Snatch @ 32/24
1 Minute Double Unders
1 Minute Rest

Coach’s Notes: Record reps for each movement in all 6 rounds. 

D1. 2×30: GHD Situps
D2. 2×20: Reverse Hypers


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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2014 Reebok CrossFit GamesJuly 25th, 2014

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2:00 of behind the scenes training gold @karhustrength.
This is what it’s like to train with us. As I was filming some of the max lifts, I decided to just shut up and record what was going on around the space. As candid as it gets.
Action. Commentary. Makes. Misses. Sometimes things get emotional. This is how we train. Hard and fun. Serious and silly. Friends and family. I LOVE IT ALL.
As a coach, I am incredibly blessed to have the athletes I do under my care. As a gym owner, I am equally as blessed to have the community of Bears at CrossFit Jääkarhu.
Coach Winchester

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