Tag Archives: hspu


26 Aug

….is being A BAD ASS without the need for all the fancy stuff


21 Pull-ups/21 Handstand Push-ups

5 Power Cleans @ 135/ 5 2 pood swings/ 1- 50m Farmers walk with 2-45#dumb bells

18 Pull-ups /18 Handstand Push-ups

5 Power Cleans @ 135/ 5 2 pood swings/ 1- 50m Farmers walk with 2-45#dumb bells

15 Pull-ups/15 Handstand Push-ups

5 Power Cleans @ 135/ 5 2 pood swings/ 1- 50m Farmers walk with 2-45#dumb bells

12 Pull-ups/ 12 Handstand Push-ups

5 Power Cleans @ 135/ 5 2 pood swings/ 1- 50m Farmers walk with 2-45#dumb bells

9 Pull-ups/ 9 Handstand Push-ups

5 Power Cleans @ 135/ 5 2 pood swings/ 1- 50m Farmers walk with 2-45#dumb bells

6 Pull-ups/ 6 Handstand Push-ups

5 Power Cleans @ 135/ 5 2 pood swings/ 1- 50m Farmers walk with 2-45#dumb bells

3 Pull-ups/3 Handstand Push-ups

5 Power Cleans @ 135/ 5 2 pood swings/ 1- 50m Farmers walk with 2-45#dumb bells

We did not time ourselves, but if I were to guess it took roughly 30 minutes.  Pull ups can be kipping, HSPU can be kipped as well if you need to.

Black on Black

8 Jul

“The Master of Life’s been good to me. He has given me strength to face past illnesses, and victory in the face of defeat. He has given me life and joy where other saw oblivion. He Has given new purpose to live for, new services to render and old wounds to heal.
Life and love go on, let the music play.”  Johnny Cash


Cleans 5 x 3

12 Minute AMRAP

1 – 20′ Rope Climb

3 – HSPU

5 –  2 Pood Swings

5 minute rest

30 Seconds Alternating Dumb Bell Press from a sitting position on the floor

30 Second Break

30 Seconds Alternating Dumb Bell Press from a sitting position on the floor

30 Second Break

30 Seconds Dual Dumb Bell Press from a sitting position on the floor

30 second Break

30 Seconds Dual Dumb Bell Press from a sitting position on the floor

Daily Good = Food for the Soul

Running in the Rain…..

1 Jul

A very cleansing experience!

He who works with his hands is a laborer. He who works with his hands and his head is a craftsman. He who works with his hands and his head and his heart is an artist. –St Fancis of Assisi

Sleep well, sleep better

By Karen Asp

If sleep has plunged to the bottom of your to-do list, you’re not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only six hours and 40 minutes. What gives? Blame crazy schedules and, of course, sleeping woes. Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. “These are safer and have fewer side effects than OTC medications,” says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic and medical director of the national Fibromyalgia and Fatigue Centers. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation.

Magnesium and calcium

Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.

Wild lettuce

If you’ve suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It’s also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.


Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.


Lavender is the trick here, as studies have proven that it aids in sleep. It’s also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.


Melatonin is the hormone that controls sleep, so it’s no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there’s concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.

Yoga or meditation

Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.


This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn’t contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.


Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it’s most effective when used over a longer period of time. One caveat? About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.


Snatch 3 x 3

Power Snatch 3 x 3

Snatch Balance  3 x 3


5, 4, 3, 2, 1/1, 2, 3, 4, 5

HSPU/ OHS @ 135#

Go Down the Ladder Rest 90 Seconds Go Up the Ladder

Post Weight and Time to Comments

The Man, The Myth, The Legend

15 Jun

I got yo’ six homeboy!

I come in peace, I didn’t bring artillery.  But I am pleading with you with tears in my eyes:  If you f#ck with me, I’ll kill you all.

Marine General James Mattis, to Iraqi tribal leaders

Without a doubt, Roland LANCE Cantu is a one of kind friend.  I have had the privilege of knowing Lance for as long as I have known Jeremy, 13+ years!  But because Lance is the type of person he is it’s hard to contain him in one place for too long.  Out of High School Lance joined the Marines, serving multiple tours in Iraq as well as being his teams leader.  That is what Lance is, a born leader!  Whether it’s playing Qb for the football team, leading soldiers in to war, leading the pack in a Crossfit workout, or going downtown to get in some trouble…. Lance will ALWAYS be up in the front.  When we finally got Lance out of the Marines he moved to Austin to be apart of Crossfit Central for roughly 2 years, and what a exciting, and memorable 2 years it was…then the itch came back and Lance was gone.  I got to see Lance when we were at the Underground Strength Certification up in Dirty Jersey a few months back and it was only for a couple of hours but to be honest it was like he had been with us the entire time..didn’t miss a beat.  But….just like that, the morning came and Lance was gone.  So if you ever get the chance to meet Lance and hang out with him for a bit, take advantage of it because you won’t regret it…oh, and wear a seat belt, because you never know what the night has in store for you!


15 Muscle Ups

10 HSPU (kipping allowed)

3 Rounds Of the Bear Complex w/ 115#

10 HSPU (kipping allowed)

15 Muscle Ups

Thunderbird Loop x 2 (3 miles)

The workout must be done in the order it is listed

Post Time to Comments

every time I hear this song I think of JT and Lance acting a fool, brings a smile to my face…..

Yes may I have another?!

9 Jun
Urban Dictionary:  The act of spanking or being spanked, and asking for more.
Shanequia: *smack* Ya like that, ho?
Dave: Yes ma’am may I have another?!
So, how did the Crippler Chipper treat you?!  I’m not entirely sold on the name of the Wednesday workout.  If you have any thoughts on a better name I’m all ears. For now it will be changed to the UnderGroundShack Throwdown.

As I mentioned on Monday, I want to spend the next 4-5 blog posts highlighting people that are not only huge motivational figures in my life, but very inspiring people as well!  And to start the list off,  my wife Carey Kepler.   Carey and I have been in each others life since 1997, and it has been an amazing journey for us together but just as amazing to see the women that Carey has turned in to.  My friends use to hate on me when we first started dating, saying crazy stuff like ” she is too crazy for you… she isn’t girlfriend material…. you can’t trust her.. ”  and the one I heard most was  “Kris, you better stay away from her, she is no good!”  But even through our rough times I always saw the woman I knew she was going to turn in to!  And boy was I right!  Just to name a few things….she is co-founder of Crossfit Central which has over 700+ clients, a very successful personal trainer, a professional athlete, the mother to two of the most precious kids one could ask for, and a loving wife!  And to think if I listened to my friends I would have the life I live today.  So if their is anything I can say about love, is to follow your heart and to adhere to this quote

“You never lose by loving. You always lose by holding back.” Barbara De Angelis

because had I not listened to my heart, only God knows where I would have ended up…and between you and I, it wouldn’t be a pretty place!


Snatch Balance 5 x 3

Snatch Deadlift 5 x 5

Press 5 x 3

3 sets of HSPU assisted with bands

3 Rounds for Time:

10 power cleans @ 175#

10 Ring Dips

Post Weights and Time to Comments

Now What…..

1 Jun

Stay committed to your decisions, but stay flexible in your approach.Tom Robbins

Another Qualifier has come and gone… did I qualify? No.  did i improve from last year? skill wise? Yes.  placement? No.  What does that mean to me?  I will tell you what it mean.  As long as I continue to have the desire to get better as an athlete I will continue to compete in Crossfit Competitions.  I have made huge strides in the last 7 months at about a 70% commitment level.  Which in the last 5 yrs is about a 100% increase… does that make sense?!  First and foremost, I am a husband and a father.  My main purpose in life right now is to raise my 2 little kids to be the best they can be.  My 2nd responsibility is to be the best husband I can be (these 2 are really the same commitment).  After that,  it is to be the best athlete I can be…..  For the 2nd time in the last 2 months it was brought my attention that I have the perfect life of a professional athlete.  No one is saying that I am a professional athlete, but if I wanted to train like one, I could.  Well, I don’t…..and why the hell not?  So as of today, I have a new commitment to my family and myself… My commitment to my family is for eternity:  I WILL BE THE BEST HUSBAND AND FATHER ANY FAMILY COULD ASK FOR  my commitment as an athlete is for the next 12 months:   I WILL BE THE BEST ATHLETE I CAN HUMANLY BE, AND I WILL DO WHATEVER IT TAKES TO MAKE MYSELF AS COMPLETE AN ATHLETE AS I CAN BE.

Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.Mario Andretti

Tomorrow’s Workout:   work on any 2 weaknesses that you have for 30 minutes.  mine will be HSPU, Snatch


28 May

“Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture…Do not build up obstacles in your imagination.”

Norman Vincent Peale

Individual event 1 – Snatch/OHS
10 Bars will be set up for men and women – 20 total per heat.
Weights for the men’s bars:
Weights for the women’s bars:

Individual event 2 – Weighted half Cindy
10 Minute AMRAP of:
5 Pull ups
10 Push ups
15 Squats
Men will be wearing a 20lb short weighted vest, Women will be wearing a 10lb short weighted vest.

Individual event 3 – DU/DL/SBR/Row
For time:
100 Double Unders
3 Rounds of:
10 Deadlifts(275/185lbs)
1 Sandbag run(75/50lbs)
Then row 1K

Individual event 4 – Final Event
For time:
10 Muscle Ups
15 Handstand Push Ups
20 Squat Cleans (155/105lbs)
Run the Block

Here are the South Central Regional workouts I will be doing this weekend.  Workout 1 and 2 will be done on Saturday.  Workouts 3 and 4 will be done on Sunday.  As of right now I’m unsure of the break I will get in between workouts, but to be honest with you… I wish we were doing all 4 on Saturday with a few extras on Sunday, but that’s just me!  So if your feeling froggy give these workouts a shot and tell me how you do.  I have already done each workout in my head multiple times and will continue to visualize my effort to each one until it’s GO TIME.

Visualization Techniques

Visualization is creating a mental picture of something. Visualization is important because it makes the future become more clear. Seeing yourself already achieving your goal makes your brain believe that attaining that goal is possible. Focusing consistently on any given goal will enable you to manifest it far sooner than if you didn’t focus on it at all. Focus brings the goal closer to you.

Have you attempted visualizing, but find it difficult or impossible? Try this. Pick up a photo and study it closely; then close your eyes and tell me what you see. If you see anything resembling the picture, you are visualizing. It’s that simple. If this doesn’t work, or if you want to improve your visualization skills, take the same picture and while looking at it, close your eyes and open your eyes and close your eyes again. Do this as many times as possible for a few minutes. Soon you’ll be seeing the picture, but you won’t know if your eyes are open or closed — and you will be visualizing better than before. Practice this technique often. You can focus on anything: people’s faces, pictures, buttons. Get creative and have fun with it.

Additional Visualization Tips

§ When visualizing, it’s important to view the action from the first person — that is, see yourself achieving your goal through your own eyes, rather than watching yourself from the outside. This method is very powerful because this is the way you already see and experience everything.

§ Less powerful is viewing your goal from the third-person perspective, seeing yourself achieving the goal as if you were watching a movie. It still works, but it’s not as effective as viewing from the first-person perspective.

§ Make visualization fun — the more real your image is, the better this works. Make the image not just a still picture, but a full-length movie staring you. Replay it over and over, seeing yourself as the hero, achieving your goal. Create background music, pump it up, make it feel real, and have fun with it. This is how you want to see your goal — in vibrant Technicolor on an IMAX screen — not in dim, dreary, out-of-focus scenes shown on a shoebox-size theatre in the multiplex.

§ Your goal is a picture located somewhere in your mental image frame. When you close your eyes and see the image of your goal, determine where your mind is locating the picture: top, bottom, right, upper left, etc. Now, recall an important goal you have already accomplished, and find out where that goal is located in your mental image frame.

So now you have two goals in mind: one you’ve already achieved and one you want to achieve. Note every little detail about these goals: Where are they located? What are the colors of the images? Are they big, bright, and clear — or are they small, blurry, and distant?

How do these images feel to you? Does one make you feel happy, excited, and thrilled? Does the other make you feel depressed, wistful, etc.?

Once you’ve noted every detail about the two images, take the goal you have not yet achieved and give it the same qualities as the goal you have achieved. Make it bigger and brighter; move it to the same location as the image of the already-achieved goal; make it feel the same by inserting every detail. Adjusting your mental image of the current goal to mirror one you’ve already achieved makes your new goal seem easier and gives you the feeling that you have already achieved it.

Physically act out your goal in action moves. For example, with your eyes closed, envision yourself buying a new home, walking through every detail. First, you get on the phone and talk to your realtor; later you shake his or her hand (yes, pick up an actual phone and really shake a hand). Greet the realtor and explain, in detail, what you want your house to look like. Take them to the house you want to buy (yes, really walk in place and explain the details out loud, using lots of gestures). I know this seems silly, and you may feel like a kid playacting, but this is a great visualization technique, not to mention a great stress reliever. Go through all the motions and experiences, as if they were really happening. Notice your emotions, and have fun with this!

Allow yourself 10 to 30 minutes every day or every other day for visualizing your goal. Set aside time to rest and remove yourself from everything else going on. Find a quiet, uninterrupted area to perform these techniques. Remember, the more you focus on your goals, the sooner you will achieve them.

the following was referenced from:  http://ezinearticles.com/?Tips-for-Mastering-Visualization-Techniques&id=15315