CrossFit
Jääkarhu

IF YOU’RE LOOKING FOR A NEW WAY OF DOING THINGS – IF YOU’RE LOOKING FOR A COMMUNITY AND GYM THAT YOU CAN BE PROUD OF, THEN LOOK NO FURTHER. THOSE THAT JOIN ARE A SPECIAL BREED.

Become a Karhu Bear

Our purpose is simple: to build the best gym in the world. Knowing that a gym is only as strong as the community that supports it, we are committed to providing world-class coaching, programming and customer service. It is our goal to take people from point A to point B – from where they are to where they want to go. We offer two programs: Karhu CrossFit and Karhu Method.

Less talk, more do.

This is not just a place for elite athletes.

This is a place for people who are determined to improve their fitness and wellness. We provide levels based on your goals, interest and commitment but we strive to form one community. Learn more about our two class offerings below.

Karhu
Crossfit

YOU DO NOT NEED TO “BE FIT” TO ENTER THE PROGRAM… BUT YOU WILL GET FIT WITH CONSISTENCY, HARD WORK AND SOME FUN ALONG THE WAY.

Karhu
Method

CROSSFIT JÄÄKARHU’S KARHU METHOD PROGRAM IS DESIGNED SPECIFICALLY FOR THOSE WHO HAVE DECIDED TO MAKE CROSSFIT THEIR SPORT.

Try a free week of training on us.

We want to ensure that you feel part of the community and want to become the best version of yourself. One day or Day one? You decide.

FOLLOW US @KARHUSTRENGTH ON INSTAGRAM

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Every gym needs a Mama Sue. She is endlessly supportive. Every day she brings positive energy and words of affirmation. She is protective of her people. She is genuinely happy and it shows with every interaction. She is a problem solver and a seeker of knowledge. She looks to give more than she receives. She is the archetypal Mama Bear. Thank you Mama Sue - we love you and appreciate you and your presence! Photo: @samauburnphotography #karhu #strength #thekarhustrengthco #perhe #wearekarhu #jääkarhu #austin #crossfit 🐻

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5 days ago

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Monday, September 2nd we have one class at 10am. All are welcome!

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2 weeks ago

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September Athlete of the Month: Justin Haddock aka @justhaddock •••• Q: How long have you been doing CrossFit? A: 9 months • Q: How did you get started? A: I moved back to Austin after living in New England for 2 years and needed a healthy hobby and something to put my focus into. (Also I saw my ex after he did Crossfit for 6 months and I got mad jealous). • Q: What are your favorite movements/workouts? A: I rowed in college, so any WOD with row cals is my jam. Also anything that leaves @bookoute too tired to scream at me.

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The efficacy of your training will directly correlate to the consistency of your training. Many if not most things require a "frequency of exposure” that can only be delivered through consistency. In other words, you need to do them a lot and over a limited amount of time (with proper recovery in between) so that they can can have the desired effect. Eating well one day a week will not have the same effect as eating well every day for a month, for example. Similarly, squatting twice a week will have a different effect than squatting once a month. • In addition, HOW you show up is just as (if not more) important as “just consistently showing up”. When you show up, show up in full. Fully aware, fully present, fully engaged. Checking the box won’t do it. If you want real progress, you will need to truly invest in the time you are already spending at the gym: Attitude, Mindset, Execution. • #karhu #strength #jääkarhu #thekarhustrengthco #wearekarhu #austin #crossfit • 🐻

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The Bear. Chapter II. • Taking Action. • The Bear is an animal of action. Though she is an animal who is known to be playful, empathetic, joyful and altruistic - she is also an apex predator down to her core. As an apex predator, the bear knows when and how to take action. She will forage for food or hunt for it however she needs to: on land or in water. She is a devoted mother: fiercely protective of her young, and she will stop at nothing if someone or something comes between her and her cubs. • Many times we find ourselves in a space of inaction. Whether in our personal lives or professional lives, we are either too comfortable (and don’t want to leave the shelter of routine) or we are gripped by an unshakable inability to act on what we know we should and could be doing. • The bear’s choice is simple: act or die. The bear’s choice is one honed by thousands of years of evolution and driven by instinct. Not unlike the bear, we have thousands of years of evolution and instinct embedded deep in our souls. But unlike the bear, we have an infinite number of ways to distract ourselves from that which really matters. • When you find yourself unable to act, eliminate distractions. Find out what really matters to you and why. Whittle everything down the the bear necessities (if you will), and take one step forward. And then another. Imagine you have only two choices: act or die. Become the bear even if only for a moment, and do the thing you know you need to do. • #karhu #strength #thekarhustrengthco #wearekarhu #perhe #jääkarhu #crossfit • 🐻

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2 weeks ago

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The Bear. Chapter IV. - The Bear Medicine emphasizes the importance of rest, reflection, solitude, stillness and healing. - “Because the Bear is often associated with shamans in many traditions, this spirit animal can symbolize healing or stepping into the role of the Healer. If the Bear shows up in your life, it may also be time to take care of your own needs - at the physical, mental, emotional or spiritual level. - Be sensitive to where you are in your journey and reflect on where you might need healing or rejuvenation. You can call on the Spirit Bear for guidance to direct your energy in a more conservative or focused way." - Listen to your body. Rest, Recover, Rejuvenate. If and when you run yourself into the ground, you won’t be able to perform at a meaningful level in the gym, at work or at home. You will hit plateaus, become frustrated - maybe even desperate - and eventually might experience an injury or burnout from prolonged fatigue. - Live life to the fullest… but always remember to care for yourself in the in-between. - #karhu #strength #thekarhustrengthco #jääkarhu #perhe #wearekarhu #austin #crossfit - 🐻

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3 days ago

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Recovery. • You need it. You want it. (at least your body does) • When we train, we stress our bodies, minds and sometimes even our emotions. The only way to benefit from that stress to elicit adaptation is through recovery. • What are the two most important things YOU can do to recover more and better? 1) Sleep and 2) Fuel (read: nutrition/food) • What are other ways to recover? Meditation, yoga, mobility work, myofascial release, walking (in nature perhaps?), acupuncture, reading, cryotherapy, KinStretch, massage, *not* thinking, sharing laughs with friends, ice baths, dry needling, foam rolling... to name but a few. • Certain things work better for certain issues, and the key is to find what works for you based on what you need (and then do it consistently). Some cost money; some are free - but recovery is essential to your progress in the gym and your health and wellbeing as a human animal. • Training at the gym is the easy part... but recovering more and better is where you’ll find the true gainz. • #karhu #strength #wearekarhu #thekarhustrengthco #bears #jääkarhu • 🐻

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3 weeks ago

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Fitness Friday #Repost @estradaflys ・・・ Bar Muscle-up Progression _________________________________________________ This drill is to help understand the idea of pushing down through the transition versus pulling into the transition. •••• Jumping Straight Arm Pushdown: The key here is to get the shoulders and hips behind the bar in a hollow position. Keeping the arms straight as along as possible will allow the hips to get closer to the bar, therefore catching in a higher, active finish position. Notice here the knuckles shifting forward as the shoulders get higher back behind the bar. This is very important because of the wrist stays behind the bar during the transition, it will make the catch much harder (the chicken wing or torso resting on the bar). Also keeping the knuckles over the top allows you to maximize the pushdown by engaging the lats! •••• Jumping Bar Muscle-up: Incorporating the first drill and now adding the transition. The goal here is to move the body around the bar. This is where you drive the hips to the bar and push down at the same time. The longer you wait to transition over the bar, the higher the catch. •••• The Common Fault: This is what happens when you pull into the transition versus pushing. It is possible to get over the top but is less efficient. Once fatigue sets in, the athlete will either resort to the “chicken wing” or missing the bar muscle-up all together. If you want to learn more checkout, The Gymnastics Course Seminar! (Link in bio) @karhustrength @thegymnasticscourse #thegymnasticscourse #barmuscleup #crossfit #crossfittraining #muscleup

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Athlete Spotlight: Chase Long (@chase504) • Too often, high-level athletes are given all of the shine. They are the tip of the spear: the can do all the cool tricks, lift all the weights, and they compete at all the competitions. They are looked up to by others around them, and they occupy a lot of space, both literally and figuratively. • Sometimes this is a positive: Said athlete leads the way, is an example for others, shows everyone *what is possible*, remains humble, works hard, doesn’t complain, interacts with the entire community, shows up when they don’t need to and is always looking for ways to give back and contribute to the tribe. • But many times it is not: Said athlete leads neither by word nor action, grows an inflated sense of self-worth, works hard when they feel like it, closes off from the community, only shows up when it’s time to train or compete, and rarely looks for ways to invest time or effort into the tribe. • With Chase, he is all of the former none of the latter. Chase has shown over the years that he is a man of action, a humble competitor and a perpetual student. When he’s in the gym, people know it, but only because he is there for others as much as he’s there for himself. • For these reasons, today Chase deserves some of the shine. We’re proud of you Chase. Keep doing what you’re doing, and thank you. • #karhu #strength #thekarhuatrengthco #jääkarhu #wearekarhu #crossfit • 🐻

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The Bear. Chapter III. Connecting. Healing. The Bear is an empath. She can feel the emotions of those around her and she uses that ability to connect with and heal them. CrossFit is more than the physical. That is what is most present to our eyes on the surface, but the Bear knows and feels differently. Just below the surface is a churning and turning and burning playscape of thoughts, desires, emotions, insecurities and needs. It is a never-ending interplay between the physical, mental and emotional. We hold a Sacred Space. The people in it are special to us and to each other. The Bear is strong, but she is aware. She is a teacher, but also a healer. If you want to know who you are, ask the Bear. Karhu is a Family. Not unlike other families, we experience and pass through the trials and tribulations of the human condition. Our gym is a place to let those things play out in a meaningful and productive way. We get an opportunity to work through our bullsh!t. Karhu is a Family. Our home is a safe environment where people know you, but they also know you. Close interpersonal relationships are developed, grown and maintained without the use of the internet or social media. Physical contact. Eyes looking into other eyes. The literal mixing of breath and sweat. Karhu is a Family. When we show up to the gym, we show up to and for the Community. We're in it together. Not just for an hour-long workout, but for Life. What we do inside the Four Walls resonates through the rest of our days. It trickles down into our souls and it seeps into our personal and professional beings. Here we Connect. Here we Heal. #karhu #karhustrength #jääkarhu #thekarhustrengthco #projectkarhu #wearekarhu #perhe #austin #crossfit 🐻

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Priorities. What are yours? • As coaches, we hear every poor excuse that has ever been made about why people don’t follow through on the things they said they would do. • Sometimes there is a legitimate reason why someone could not do something. Most times the reason is a thinly veiled excuse. Q: What’s the difference? A: Intention and Integrity. • Late to training? There’s an excuse for that. Backsliding on your nutrition? There’s an excuse for that. Can’t afford to pay for a gym/training. There’s an excuse for that too. • “People will show you who they are.” Just as true: “People will show you what their priorities are.” It’s not just in the gym - it’s outside the gym as well! If your family is a priority, you will make time for them. If your career is a priority for you, you will make time for it. If staying healthy, well, resilient and strong is a priority for you, you will make time for it. • Caveat: All things can’t be priorities, by definition. If your list of priorities is two pages long, you’re already fooling yourself. • Set an alarm or reminder and be on time. Get an accountability partner to help you stay on track with your nutrition. Stop spending money on Starbucks coffee and bar tabs and put it towards your long-term health in the gym. • So what are your priorities? Wait... Don’t tell us. SHOW US. • 📸 @ltevebaugh #karhu #strength #jääkarhu #wearekarhu #thekarhustrengthco #crossfit • 🐻

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2 weeks ago

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Highlight Video 1 from “Hot + Heavy” Competition last weekend. • Thank you to everyone that competed, spectated and especially our judges! • Also a huge shoutout to our vendors: @strongcoffeecompany, @sweetbeanatx, @drsamlacroix and @neufitrfp. • Thank you to our badass photographer, @samauburnphotography, for the awesome photos and videos! We hope everyone had a great time. Till next time! 🐻

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Located at 139 E. St. Elmo Austin, Tx 78745