16.02.13

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Orion Hones. Desire, dedication, determination.

“A great man is largely forgotten by the public. He doesn’t stand on top of a mountain waving a flag saying, “Look at me—I’m a great man.” A great man often disappears into the ether. Hardly anyone notices that he was even there, apart from his family and close friends. He was reliable. He showed up. He was there. He was useful where he could be. He made mistakes. Tried to make better of those mistakes. Doesn’t mean you have to cure cancer or understand the theory of relativity. It’s not necessarily as rock-and-roll or as cool as you might think. Part of being a great man is accepting that. To dare to be average and normal is actually a pathway to becoming a great man. To have more humility. To accept responsibility more. To just get on with what’s in front of your face. And to leave no fucking indelible mark of your ever being here, apart from the fact that you were there for your family to the best of your ability. It’s not an easy task. I’ll probably fuck it up.” -Tom Hardy

Week 28: 16.02.13

A. (Week 6/7) Back Squat: 1×20 – Find your 20-Rep Max for the Day

Coach’s Notes: 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 (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.

B. Go Home and Enjoy Your Saturday!

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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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