January 2017 Athlete of the Month:  Steven Harris.

Week 23: 16.01.06

Mock Open #1


30 Double -Unders
15 Snatch @75/55#

Coach’s Notes: This week we will begin our Open Prep Cycle. The intent is to get all of our athletes ready to hit the Open in their best “Open” shape. The Open differs from all other CrossFit competitions (Regionals, Games) in several key ways, and competing in the Open is also very different from our regular training days. 

Athletes will need to be strong, fast and be able to cycle movements well, but they will also need to be aware of how to warm-up and prepare for a single effort performed at as close to 100% as possible. 

This can be challenging for many – too little warm-up and he or she will not be fully prepped. Too much warm-up and he or she is now digging into reserves before the workout has even begun. 

Throw in the specter of re-doing workouts once or maybe twice, and the 5-week Open becomes a challenging part of the season in and of itself though it’s only one test per week. 

Every Friday we will be taking on an old Open workout. There will only be one thing on your mind and only one thing to do on Friday: beat your old Open score. Prepare, strategize and hit it as hard as you possibly can. Good luck. 



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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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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