Wladi Montoya. 

Very proud of the above gentleman, Wladi. He’s put in a shit-ton of work since joining us over a year ago, and has seen improvements that I honestly did not expect. He is stronger, fitter, more gymnastically inclined, and an all-around better CrossFitter than he was (even 6 months ago) and his improvements are due to focused, consistent hard work towards a singular goal. His nutrition and body composition are dialed-in, lifestyle is on-point, and I’m excited to see what this season holds for him.

Well-done, Wladi. Keep the momentum.

Time to put in some real work today…

Week 23: 17.01.04

Treat today’s session as a 40-Minute EMOM. Move directly from Part A to B to C to D.

A. EMOM x 10:
3 Front Squats – 65, 70, 75, 80, 85%
7/5 Muscle Ups

B. EMOM x 10:
3 Rope Climbs @ 16′

C. EMOM x 10:
12 C2B Pull-Ups
12 Strict Ring Dips

D. EMOM x 10:
5 Bent Row @ AHAP
5 Touch & Go Push Press @ AHAP


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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#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

#teamon #optimumnutrition #sponsored #athlete #atx #crossfit #weightlifting #fitness #fitlife #fitmom #goals #fitnessjourney #inspire #motivation #train #restday #thursday #progress #positivevibes #bettertogether #fitfam #family #friends #squad #masters #strength
Coach Winchester

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