Tag Archives: kris kepler

Legend in The Making

12 Apr

well it’s that time of year again…. the time of year when I realize my babies are not going to stay babies forever.  My main homeboy, the manchild, the myth, the legend in the making turns the BIG 4 today!  My wife is my soul mate, may daughter is my soul, but  my son is my homeboy.  the one  you will go to the mat for, even when they are doing wrong you still have their back.  like my boy Lance Cantu likes to say “I got yo Six”:  which means I will always have his back no matter what.   Stone is creating his Personal Legend (reference to The Alchemist) right now, and can’t express how excited it makes me to see him grow….. “So be sure when you step, Step with care and great tact. And remember that life’s A Great Balancing Act. And will you succeed? Yes! You will, indeed! (98 and ¾ percent guaranteed) Kid, you’ll move mountains.”  ― Dr. Seuss,


16 Feb

…….this is mine!


you probably wondering what the hell is he talking about now… let me explain real quick like.  anything in your past that produced a result you didn’t like or a situation you put yourself in that wasn’t positive, make it so VIVID in you mind, produce the feelings you produced when the event happened AND THEN ANCHOR THAT BITCH, that way you don’t let it happen again!   If you anchor that event accordingly, the next time you are in a position to mess up or whatever it may be you will mentally find that ANCHOR, and if it is been anchored enough you will know better then to fuck up again.  Not all anchors have to be from a “bad/ life or death situation”.  One of mine is dealing with General Contractors (builders, landscapers, etc…).  I used to be in the business and it really ate at me.  I am a certain way when it comes to building, landscaping, being on time for meetings, following through… and most contractors don’t operate like me.  Not to get into the details but I am dealing with a complete moron right now for a buddy of mine, and that anchor I set 3 yrs ago took a minute to surface up but now it has  and now that moron is off the job before it even started!  

A quick Crossfit update:  The Open is a week away, training has never been better!  I did have a hiccup yesterday during a  workout and during it I got somewhat down on myself… but a few hours later, after my jets cooled and I was able to reflect on the workout It was as bad as I made out to be.  It also showed me some kinks in my armor so to speak.  Just the other day I weighed myself, 195#(10#s heavier then last yr at this time) and 5.8%bf!!  pretty stoked about those “personal numbers”, but those don’t equate it Crossfit numbers!  Now that I’m heavier, body weight movements have suffered a bit, which became evident in my wod yesterday…


600m Run, 5-185# squat cleans, 5 muscle ups with 2 additional dips at the top….

I was cruising through this wod until the last rd, last f’ng dip!  On my 5th muscle up, I would get the mu plus the first dip but I would fail on getting a lockout on the 2nd dip.  I failed the 2nd dip at least 5x, probably more (stopped counting)!!!  Finally 7minutes later I got it, workout over ….. pissed as hell.  But later in the day, as I reflected on the wod, I thought about the positives:  I didn’t fail on any of the muscles ups, plus all the extra dips I did will benefit me later, and besides it was just a training workout and not a competition. 

Anyhow, enough venting from me, happy training and if you are doing the Crossfit Open.. like my boy Lance Cantu likes to say PULL THE TRIGGER, it’s GO TIME!!


2 Feb

I have many

….what are my GOATS in Crossfit?!

  1. Heavy Jerk… hell jerk in general!

  2. Heavy Snatch

  3. Heavy Back Squat

  4. Heavy Dead Lift

  5. Pistols are poor, I can do them but they are slowwwww.

  6. Strict HSPU/ Ring HSPU

  7. Prowler pushes

  8. oh and the biggest one, flexibility!!

this is just to name a few, I know it all begins with my flexibility.  I have never taken the time stretch…. until now.  I’m no yogi, but I am taking the time before workouts after workouts, on days I am not working out to mobilize for a bit.  So next time you see me ask me how my GOATS are!

2008 Games getting my ass handed to me on the last wod….

I look at this pic often to gain motivation.  I do not like to DNF in anything.  When this workout popped up, I had never attempted to put 155# over my head, and to top it off I had to do it 30x w/ a 15min cap!!  I ended up with 28 reps, with 4 no reps (no lockout)…. I was crushed!  This workout left such a sour taste in my mouth that I redid it 6weeks after the games and finished it under 8minutes (roughly 5minutes now)… Was once a GOAT is no longer, time to kill the rest of the GOATS!

The Fittest Games

19 Jan


….are 2 days away.  It has a been 3years since the last time I competed in the Fittest Games, so to say I’m excited to compete would be an understatement.  Training has been outstanding, I have improved in a lot of areas, but I have seen some decline in others.  Which is what training is all about, as well as doing competitions… to see where you are at, what you need to improve on, etc..  The most exciting part about my training is that I still have roughly 4-5 weeks before the Open!  Last year at this time I had just started Crossfitting again.  I ran an Ultra in November, and had to take 2 months off to recover.  With not being sure I even wanted to do the Open put me in a really big hole after the first week (260th or so place after the first workout).  That SHIT is not going to happen this year.  If I start off 260th+ place after the first week of the Open it’s not going to be the fact I wasn’t ready I can promise you that… 

saw this cat in concert Monday night… Outstanding TIME!

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Move… move…move… move… move….

11 Jan

and move some more.  It’s amazing the inner conflict I battle every time I workout.  Sometime it’s really loud in my head, sometimes I can barely hear it… but once I give it attention it’s a bitch to get it to shut the f*ck up!  Today for example, we had to finish off the tryout number 3 with a 5k… no sweat right?!  I’m the runner of the group so I should be ok… well I haven’t run farther then 2 miles at a time since August when I ran Leadville.  So today I hadn’t even made it 1200m’s and I was already having to deal with the little voice in my head… The next 1.5 miles was a constant battering back in forth in my head that went like this.. “this is fast enough, … slow down a little… SPEED UP!…. slow down.. you are sitting in 4th no need to go any faster… and finally SPEED UP”  which I did for the last 1200m’s gagging and spitting as I went.  my time was 21:20, the fastest time was by Elliot which was 19:47.  I should be right there with E who probably could have went faster himself if I was with him pushing him, but honestly I have NO EXCUSES… To put things in perspective, my fastest 5k is 18min, so when I say I can go faster, that really means that I CAN GO FASTER!   But I will say this, for the last 3 days of tryouts at CrossfitCentral, I have improved each day and will continue to do so…

I am and I will, …. Be prepared for the Crossfit Open this year.

The Significance of 1.1.12

2 Jan

my heart.. SGK a few years back

….that date is just as important as 12.31.11, or 12.30.11, or 1.2.12… pick a date, it doesn’t matter.  Don’t get caught up in the hoopla of writing down New Years Resolutions and putting all that pressure on yourself to follow through on them, don’t do it.  You know what you should do???? Make every day count… do at least one thing a day that makes you a better person.  I’m not saying not to not have goals, by all means have them.. write them down, have them available to you everyday that you see them and you go out and attain them.  What I am telling you not to do is put all your eggs in one basket so to speak.  SCREW THE DATE 1.1.12, if you haven’t noticed that day has already passed, crazy shit huh?!  And before you know it, the date 6.15.12 will be staring you right in the face and half the year will have passed and those New Years Resolutions will have whipped your ASS in the first month and you probably chose not to write down any new goals to go for after that. 

One bit of advice I want to pass on is to be GRATEFUL for what you have now, because whatever you choose to chase in 2012 will not fulfill you…. so take a minute and reflect on 2011, take the good with the bad, and now you are ready to crush 2012… I did this last night and it put the biggest smile on my face, and for the last 24 hours I have had this feeling of peace within me that money can’t buy!  So to all my friends out there, #Crush2012 with a smile on your face!


…my SOUL



The Fittest Games

13 Dec

….time to commit!  I half-ass committed to ACO which in doing so I missed out on registering for the event!  Crossfit comps are not what they use to be…. the Sport of Crossfit is growing at a rapid pace, and if you snooze you lose.  With that being said, The Fittest Games use to be my fortay…. I won the first 2 years, and came in second the third year, but I haven’t competed since.  I know it’s not going to be a walk in the park, and the likelyhood of me finishing in the top 10 is a LONG SHOT!.  But if you know me, you know that I am always up for a challenge so let’s see what happens! 




The survival of the fittest is the ageless law of nature, but the fittest are rarely the strong. The fittest are those endowed with the qualifications for adaptation, the ability to accept the inevitable and conform to the unavoidable, to harmonize with existing or changing conditions.