16.01.16

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Cross the Threshold.

“We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.” -Plato

Week 24: 16.01.16

A. Back Squat: 1×20 – Find your 20-Rep Max for the Day

Coach’s Notes: The past two weeks of squatting (3-rm back squats, 5-rm front squats, 3-rm front squats, 5-rm back squats) have brought us to this point. Every year for the past 3 years, in preparation for the Open, we run a 20-RM squat cycle. The 20-RM cycle is one of the most potent tools I have ever used as a coach. It trains the body and mind as much as the spirit. 

Done properly, you will spend between 3:30 and 4:30 under the bar. Your mission is to choose a weight that you think you can squat for 10 reps… and then squat it 20 times. Make sure your reps are full ROM – and most importantly – and this is absolutely critical to the success of this cycle: take 3 deep breaths at the top of each squat. Warm up well, but save your strength for your 20 reps…

Please keep in mind that we will be running this particular squat cycle from now until the start of the Open (of the next 7 weeks). Each week, you will add at least 5-10 lbs from the previous week. So if you start at 200#, you would (in theory) end week 7 at 235-270 lbs. This will not be easy. But it will make you better. If you don’t lose sleep, wake up in a cold sweat, and doubt your ability to complete the set of 20 the night before, you’re doing it wrong. 

CONDITIONING

At 0:00
B. 21-15-9:
Kettlebell Swings @ 32/24 kg
Pull-Ups

At 15:00
C. 15-11-7:
Dumbbell Snatch @ 75/55#
Burpees Over PVC

At 30:00
D.
45′-30′-15′: Walking Lunge @ Single 75/55# Dumbbell Held Overhead
9-7-5: Strict Handstand Pushups

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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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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
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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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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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