December, 2010.  Coach Saenz, Chardonnay, Firas and Mark.

This month marks my 7-year anniversary coaching CrossFit, and my 8-year anniversary since beginning CrossFit.

I’m grateful for having found something that brings me such fulfillment and has brought me some of the best friends and richest experiences I could ask for.

Looking at 7 years, I realize too quickly that I am still a baby coach. There are men and women out there who have been coaching for as long as I’ve been alive. The key is in always continuing to learn, remaining humble and seeking out new people, places and ways of doing things that will challenge you and push you into the next era.

I believe we are on the cusp of something special with this year’s training. More details to come…

Week 8: 16.09.21

A. Front Squat: 3×15 @ Bodyweight – E2M

Coach’s Notes: Complete each set of 15 front squats unbroken. Stay on the clock. You must begin a new set every 2 minutes.

Coach Jess Estrada Gymnastics

B. 3 Rounds, Not For Time:
20 x Lat Activates
0:30 x Crow, or Straight-Arm Assisted Tuck Planche
10 x Hollow V-Ups

Coach’s Notes: Rest as needed between moments and sets. 

C. Every 90 Seconds x 10 Rounds, Alternating Between:
Odd: 1-3 Strict Ring Muscle-Ups
Even: 3-5 Strict Wall-Facing Handstand Push-ups

Coach’s Notes: For the strict MU, both feet must remain in front of the body for the entire rep, start to finish.

D. Every 90 Seconds x 10 Rounds, Alternating Between:
Odd: 1 Legless Rope Climb to 15′
Even: Max-Effort Unbroken Strict Ring Dips

Coach’s Notes: On the ring dips, both feet must remain in front of the body for the entire rep, start to finish. Hips and shoulders must descend and rise together, in other words, no hinging at the hip to perform your ring dip. 


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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