16.08.08

IMG_1523
Saturday Competition Crew.

Week 2: 16.08.08

A1: Pause Narrow-Grip Bench Press: 4×3@70% – 2 Second Pause at Chest
A2: Behind the Neck Barbell Press: 4×8@3030 Tempo – GBF

Coach’s Notes: Make sure you are executing the pause and the tempos exactly. Pay close attention to execution, technique and positions as you go through your sets. Practice makes permanent.

B1. Pause Front Squat: 4×2@70% – 36X3
B2. KB Goblet Squat: 4×8 @3030 Tempo

Coach’s Notes: Make sure you are executing the pause and the tempos exactly. Pay close attention to execution, technique and positions as you go through your sets. Practice makes permanent.

C. The Beep Test

Coach’s Notes: You will need to download the Beep Test app to do the Beep Test. Plug it into your speakers and go as far as you can without missing an interval. 

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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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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.
•••••
#vaginabone
Coach Winchester

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