Tag Archives: crossfit football

UndergroundShack Training

14 Oct

…so it has been a little while since the Shack was posting wods, but now with the kiddos in school the time has come to recommit to the Shack… I am looking to train individuals to small groups of 3 – 4 at the Shack.  My training is a hybrid of Underground Strength, Crossfit Football, Crossfit, and the occasional Shack Endurance.  The Shack Endurance is not for the timid.  This style of training is not only physically draining but mentally draining as well.  If you are interested in training, email me and I will give the details on when the Shack is open!  kris_p_kepler@yahoo.com

Call Me a Layman

25 Jan

A “layman” is a person who is a non-expert in a given field of knowledge. The term originally meant a member of the laity, i.e. a non-clergymen, but over the centuries shifted in definition.

The concept of describing something in layman’s terms has come into wide use in the English speaking world. To put something in layman’s terms is to describe a complex or technical issue using words and terms that the average individual (someone without professional training in the subject area) can understand, so that they may comprehend the issue to some degree.

Layman, ‘laity’: In short: “laity” means “common people”. The English word “laity” comes from the Greek laikos which meant “of the people”, “common” (common, in the meaning “unholy”, “unclean” and similar). The related verb laikoô meant “to make common”, “to desecrate”.

The best book on programming for the layman is “Alice in Wonderland”; but that’s because it’s the best book on anything for the layman.
Alan Perlis

life is simple.  It’s always been funny to me when people start dropping big words in a conversation, article, blog, stories, etc…so they can come off as looking more intelligent then the common folk.  Yet the same conversation, article, blog, story… can be put in layman’s terms and most if not everyone will understand the point you are trying to get across.  There is nothing wrong with being educated, knowing what CIRCUMLOCUTION means (look it up)…. the point I am trying to get at can be summed up in this little quote….

“keep it simple, stupid”


Strength OHS 5×5

Death by Power Clean

With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute…continuing as long as you are able.

*Use 55% – 65% of 1 RM Power Clean

taken from Crossfitfootball.com

4.5Mile run immediately after


Tim Ferriss

24 Jan


…just received these 2 books in the mail.  If you are unfamiliar with Tim Ferriss  check out his blog, very influential person in my life.




Max Height Box Jump
(CFFB wod on Saturday)

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

then the 2nd part of the CFFB…

Complete 7 rounds:
Handstand Holds for max time
10 Supine Ring Pull Ups

Swaggin Univ.

21 Jan


Some folks look at me and see a certain swagger, which in Texas is called “walking.”
George W. Bush


CF Football Total

(taken from crossfitfootball.com)

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total


Baby Steps

11 Jan

…I have been hitting the Crossfit.com pretty hard for the last week and half, and boy am I sore!  Since New Years day I haven’t had a drop of alcohol as part of a 100 day challenge to myself, my mindset was that I would drop a few “holiday lbs” but that has not been the case!  I have actually put on 5lbs, I feel great, and my crossfit cardio is slowly coming back to me…  BABY STEPS!  Today’s workout is from Crossfit Football, with slight modification.  Instead of a full gasser I will be running 400m’s.

I spent twelve years training for a career that was over in a week. Joe Namath spent one week training for a career that lasted twelve years.
Bruce Jenner


Strength Snatch Practice



Complete 7 rounds for time:

7 Deadlifts – 315 lbs
1 Full Gasser
15 Pull Ups

*Rest 45 seconds between rounds

Post times to comments.

Patrick Daniel Tillman (5.6.76–4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

The Pat Tillman Foundation



22 Aug


Do not let Sunday be taken from you If your soul has no Sunday, it becomes an orphan.
Albert Schweitzer



Squat 5RM

Bench 5RM

5 Rounds

10 Hang Power Snatch @ 95#

10 Ring Dips

10 Situps

250M Row

Big John

18 Aug

Keep in mind that this is a 300# + individual doing a handstand, IMPRESSIVE!

John Welbourn is the founder of Crossfit Football as well as the owner of Crossfit Balboa.  A lot of links I post on here, I take directly from his sites.  Just like Raphael Ruiz, this man knows his shit!  John not only knows what he is talking about, he lives it!  Plus he surrounds himself with the best of the best.  Whether it’s doctors, trainers, scholars, athletes… John has many resources, and he is always looking to improve the Systems that he implements.  It was truly a pleasure to meet John and the crew last weekend.  Peace

For you cats wanting some workouts, try this one out until I get the OPERA back at full speed…..


2 Muscle Ups


6 Power Cleans @ 155#

8 2Pood Swings