Tag Archives: muscle ups


31 Aug




Deadlift 5 RM (set new PR)
Supine Ring Rows 3 x max reps


3 rounds

5- Push Press @ 155

5- Muscle Ups

1- 50m Sprint

5 minute break

3 Rounds

3- Push Press @ 155

3- Muscle ups

1- 50m Sprint

3 Minute Break

1 Round

5 -Push Press @ 155#

5- Muscle Ups

1- 50m sprint

the following Bessnectar video is not for the weak minded…. people like the ones in the video do exist.


29 Jul

He still knows you are full of it…. he just trying not to smile this time!

Wow, what a week of workouts…..my thighs have been on fire since Tuesday, I LOVE IT!  This Monday, we will be stepping back on the intensity for the whole week.  All workouts will be for 10 minutes, with the goal being how many reps can you do of 1 movement per workout.  The goal is also to get as creative as possible… I will explain more on Monday!  Enjoy Your weekend, and by all means if you have come across any intense/ endurance/ strength based workouts please drop a comment!  peace and love!




30 Muscle Ups for time

BEAT Yesterday’s TIME!

Do What You Do With A Smile…..

29 Jul

A smile confuses an approaching frown.  ~Author Unknown

Here is the link to my wife, Carey Kepler‘s blog Part 1 and 2  on her thoughts on this years Crossfit Games… enjoy.


Muscle Snatch 3 x 3

Power Snatch 3 x 3

Not looking to go real heavy, we are going for explosiveness/ speed!!

10 minute rest

30 Muscle Ups for Time

I’m still feeling RAW!


6 Jul

There is no glory in battle worth the blood it costs.
Dwight D. Eisenhower


the following workout was taken from Crossfit.com


Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

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Enlarge image

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce…..  Godspeed Luce.

A little Dead Prez for yo @$$!

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

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


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