Tag Archives: power cleans

Have No Fear….

27 Jul

as your father I am always near.


10- Dead Lift @ 225#

400m Run

10 – C/J 1.5pood Left Arm

10 – C/J 1.5pood Right Arm

400m Run

10 – C/J 1.5pood Left Arm

10 – C/J 1.5pood Right Arm

10- Dead Lift @ 225# (Strip bar to 135# after last rep)

5 – Power Cleans @ 135#

5 – Overhead Squats @ 135# (after last rep rack weights/ put up bar)

Run 1.5miles (Thunderbird Loop)

Zac’s Invasion

21 Jul

I have decided not to talk about the games.  My wife did really well, and I’m extremely proud of her.  As for 2011, World Domination!

This is just silly…. Anonymous


Row 1,000 meters (to get to the land we are about to conquer)

Run 800 meters (charging into battle)

20 Thrusters @ 95# (to throw our opponents out of our way

40 Burpees  (to dodge the arrows flying at us)

60 Pull Ups (to climb the castle walls)

80 Double Unders (to hope over the dead)

100 Power Cleans @ 95# (just for the hell of it )

the song of the weekend!

The Time is Almost Upon Us

11 Jul

In less then 5 days the Crossfit Games will be going down in L.A…..  I’ll be there, where will you be?


Bench 5 x 5

3 second count down/ press up

15 minutes

At the top every minute

1 Power Clean

1 Hang Clean

1 Hang Clean and Press

Pick a weight that pushes you, but allows you to hold on to the bar for all 3 Reps

5 minute rest

Row 2000m

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

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