Tag Archives: ring dips


14 Jun

Every evening I turn my worries over to God.  He’s going to be up all night anyway.  ~Mary C. Crowley

Elliot Schrock and Cameron Lyons

If you are familiar with the Crossfit Central motivational videos then you will know whom the next person I’m about to talk about……  Elliot Schrock.  I remember the first time I met Elliot in the Austin Bergstrom Airport about to board the plane to Cali for the games last year.  Elliot was introduced to me as the camera guy, but my first impression was  “he looks like an athlete…why, doesn’t he do crossfit?  and how good of a camera guy could he be, that Jeremy was willing to bring him to the Games…”  Little did I know the gift that Elliot has with a camera and his ability to make inspiring and motivational videos.  While at the Games I got a chance to get to know Elliot a little and what I learned was that this guy had a lot more to offer then just his camera skills…  there was something about him but I just wasn’t sure what it was.  After returning from the Games, Elliot and I would shoot each other emails and texts, checking up on each other…. the whole time I was giving him a hard time about “why don’t you just move to Austin?”…  “Plenty of work here for you”, plus we talked about training together…….7+ months later it finally all came to a fruition this past January.  Having Elliot in Austin has been a blessing for the simple fact is he a good soul.. 99% of the time he has a smile on his face, almost always level headed, plus he is one heck of a training partner.  My desire to be better as an athlete is largely due to Elliot’s desire to improve as well.  In the quest to improve physically, Elliot has helped me improve mentally as well with daily emails from Max Lucado, recommending books I should read, I could go on.   Having Elliot around more, I finally figured out what it was that intrigued me when we first met…  he’s authentic, what you see is what you get.  I guess it’s not too often you come across people like that, but if you do make sure you keep them around because it will make you a better person for it.

Elliot Schrock= A Good Soul


Mid-Hang Snatch Pull 5 x 3

Snatch Balance 5 x 3

Front Squat 3 x 5

3 Sets of 20 Ring Dips (use a slight tap of the foot to elevate off the ground if  you  need to)

3 Sets of max reps HSPU (unassisted)

Alternate between Ring Dips and HSPU


Row 500m

100 double unders

Row 500m

100 double unders

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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