Tag Archives: beast friday

Beast Friday and The Uncommon Breed!

DAILY MOTIVATION: “In Pursuit of Vikings” – Amon Amarth

This week’s Beast Friday motivation is in honor of The Uncommon Breed. Read more about them below in the Daily Feature.

Onto the Beast Friday song! This is “In Pursuit of Vikings” by Amon Amarth. Honestly, unless you are a fan of heavy metal you probably won’t enjoy this one too much, but I think it’s pretty cool and it is my blog afterall. Also, it goes along with The Uncommon Breed’s logo, read more below to see what I’m talking about. For those of you that are metal fans or need a good song to pump you up before hitting the WOD on Beast Friday enjoy “In Pursuit of Vikings”!


DAILY FEATURE: The Uncommon Breed – Performance Apparel for the Modern Day Savage

The Uncommon Breed's Logo!

The Uncommon Breed’s Logo!

I’d like to take this opportunity to introduce you to a new CrossFit apparel company I met at the CrossFit NW Regionals! They are officially launching on Memorial Day so go pick up some of their gear and get in on the ground floor of this movement!

Their logo is an ancient Viking symbol known as the “valknut.” It is three interlocking triangles and means “fallen warrior” in Old Norse. (Hence the reason for the “Pursuit of Vikings” as the motivation song. A loose connection I’ll admit, but hopefully they’ll appreciate it all the same.)

They are called The Uncommon Breed and the brand describes themselves as: “A collection of combat vets, CrossFit athletes, first responders, fitness maniacs, passionate athletes, and all those that commit to a life of shenanigans and bad-assery. There you have it. AMERICA!!”

They have an impressive team of employees all of which are ex-military. These guys are speaking from personal experience about the warrior mindset and motivations behind their brand. They also have a great collective of sponsored athletes that are currently doing amazing things in the CrossFit world!

Read more about the founders and the sponsored athletes and check out all of their apparel and accessories on their web site!

To all of the crew at The Uncommon Breed many thanks, much respect, and best of luck!

Myself and two of the Uncommon Breed crew. Thanks a lot for all that you do guys!

Myself and two of the Uncommon Breed crew. Thanks a lot for all that you do guys!



Warm-up: Stretching with PVC, 500m row, 5 dips x 3, 8 KB swings @30lbs x 3, 10 A/S x 3.

Strength: DE barbell row 10 x 3 @ 60% 1RM EMOM

  • Completed at 110lbs

Conditioning WOD: 8 HSPU 24 toes-to-bar, 6 HSPU, 18 toes-to-bar, 4 HSPU, 12 toes-to-bar.

  • Time: 7:52.

The Conditioning WOD that I did was not what was prescribed on CF Endurance. Unfortunately, I still struggle with HSPU and really cannot get an L-sit pull-up either. So I scaled and changed the WOD to what’s above. Still gave me an awesome workout.


Rest, recovery, and going to CrossFit NW Regionals!


Beast Friday: Angie Stole My Gloves!


KVELERTAK! Great metal band I was recently introduced to. I was getting into their stuff just in time to see them live! They opened for Mastodon at Showbox SoDo last week and I have to say they were awesome live! In case you’re wondering Kvelertak is from Norway and all of their lyrics are in Norwegian. One seems to follow the other there. Even though I don’t know what they are saying its still a great sound! When time permits I’m going to look up the translation to their lyrics. For now, with thanks to Google Translate I can tell you that Kvelertak and this self-entitled track means “Stranglehold.” If you like this song check out other titles by them like Mjod (“Mead”) and Blodtorst (“Bloodthirsty”)! Enjoy.

Great way to kick off Beast Friday. And this one will be a Beast!



DAILY FEATURE: Heavy Lifting for Running

Heavy Lifting For Better Running by Nate Helming

This is more for all of my endurance athletes out there who don’t do too much with the weights. CFers this really doesn’t apply to you, you already know this (or you should!). I’ve been sitting on this article for a while waiting for a good time to share it. I suppose now is as good a time as any. The article was taken from Competitor magazine and was written by our good friend Nate Helming from Helming Athletics, the Run Experience, and San Francisco Cross Fit.

The article describes the benefits of heavy weight lifting for improving your running. Instead of rehashing the entire thing, I’ll let you read the article directly from Nate!




Warm-up: Stretching with PVC, 25 jumping jacks x 3, 5 KB OH press @25lbs x 3, 5 KB swings @25lbs x 3, 10 A/S x 3.

Strength: ME pull-ups

  • BW x 7, 10lbs x 5, 15lbs x 3, 25lbs x2, 35lbs x 1

Conditioning WOD: Angie – 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats for time. This was not pleasant…Angie stole my gloves. If anyone doesn’t get that reference I’ll briefly explain. In cross fit when doing so many consecutive pull-ups that the skin is pulled from your hands and calluses it is referred to as being “de-gloved.” So now when I saw that Angie stole my gloves, you get what I mean.

  • Time 24:00
ME pull-ups then 100 pull-ups in Angie will do this to you!

ME pull-ups then 100 pull-ups in Angie will do this to you!


Warm-up: 25 jumping jacks x 3, 10 leg swings L/R, 10 hip circles L/R, 10 bent over hamstring stretches.
Running: :90s on / :60s off until form/pace dissipates. *Done on a treadmill set at a 2.0 incline.
  • Completed 6 iterations at: 8.6, 8.6, 8.7, 8.7, 8.8, 8.8.

Some Baroness for the Beast

DAILY MOTIVATION: Baroness and the Art of John Dyer Baizley


For this Beast Friday, I’m going to introduce you to a new band. Well at least one that I haven’t posted before, maybe you’ve heard of them…doubt it though. They are called Baroness and offer up a unique brand of metal that I’ve never really heard anything quite like. This song is called “The Sweetest Curse” and is definitely one of their heavier tracks, but give it a listen, it is Beast Friday after all!


imagesIn addition to being the front man to the band John Dyer Baizley is an amazing, mind-blowing artist! He has done the cover art for all of the Baroness albums as well as some for the bands Black Tusk, Skeletonwitch, Kylesa, Kvleretak, Darkest Hour, and more. The pieces shown here are a few more examples of his work. I absolutely love it! To see some more of his work check out his art blog A Perfect Monster!





DAILY FEATURE: Hunter Gatherers Trump Agriculturalists (At Least in Strength…)

“How Far Fitness has Fallen” by Devon Jackson

This is a fantastic article published in Outside magazine about how far the human race has declined from a physical standpoint. The further and further we get from our ancestral roots the more and more frail and weak our bodies will become. Much of this change has been brought about by the technological innovations throughout time. Its a plain and simple fact that technology makes our lives easier. This is a double-edged sword that we need to be careful with. There is no doubt that modern life and its conveniences is something that 99.9% of the population would prefer to living the existence of the first humans thousands of years ago. I enjoy modern life and the advances in technology to a large degree. Also, there is the fact that these innovations have advanced us mentally and our intelligence and capacity for thought have increased and will continue to do so. On the other side of this coin though is the fact that all of these advances are going to continue to make us weaker and weaker physically. The more rely on technology to do things for us and to make our lives easier (aka less physically straining) the more our strength will diminish overall.

So what can be done about this? Is the damage done to our physical stature and capabilities beyond repair? I don’t know and certainly do not have the educational background and experience to even make a conjecture. A more important question than can something be done is should something be done? Will we benefit more by regaining some of our ancestral strength or by continuing with the expansion of our mental capabilities? Again, this is a question that is far out of my realm and it may be outside of anyone’s. It’s possible that there is no hard and fast truth here and we have entered the world of opinion. So as far as this goes ladies and gentlemen, decide for yourself! With that being said I’d love to hear your thoughts because as you know the Paleo/ancestral lifestyle is something I have a lot of interest in. Please leave a comment and share your thoughts!




Warm-up: Stretching with PVC, 25 jumping jacks x 3, 5 KB OH press @25lbs x 3, 5 KB swings @25lbs x 3, 10 A/S x 3.

Strength: ME bent over barbell row

  • 65lbs x 10, 85lbs x 8, 105lbs x 6, 125lbs x 4, 135lbs x 3, 145lbs x 3, 165lbs x 2.

Conditioning WOD: 20:00 AMRAP of 20 wall balls @20lbs and 20 ring rows.

  • Completed 6 rounds (240 reps). Finished on the last ring row on the last second to get in 6 full rounds. This was one of the most difficult WODs I’ve ever done in my life!


REST and RECOVERY! Was rough on the body this week. Resting tonight and all day tomorrow!

The Beast that is Mastodon Friday


The boys of Mastodon in their tattooed glory!

The boys of Mastodon in their tattooed glory!

Going to give you some great music to get motivated today! One of my favorite bands of all time Mastodon will kick off this Beast Friday with two of their best “Black Tongue” and “Curl of the Burl”! Also, I decided to give you the live version of the songs below (from some British talk show, but the quality is great!) as I am going to see them Monday night in Seattle! Stoked to say the least!! You can expect a full write up of the concert too! Hope you enjoy these guys and their music as much as I do!

As a bonus I decided to add the music video to “Black Tongue”. You may be a bit confused, but watch until the end!






Warm-up: Stretching with PVC, 500m row, 3 ring dips x 3, 5 KB swings @ 35lbs x 3, 10 A/S x 3.

Strength: DE jerk 12 x 1 every :60s @ 75% 1RM.

  • Completed @ 125lbs.

Conditioning WOD: 5 Rounds for time of – 5 OH squats @ 135lbs, 10 box jumps, 15 sit-ups. *Scaled OH squats to 115lbs for the first set, then dropped to 105 for the remaining 4. Also used a 20″ box and did butterfly sit-ups.

  • Time: 9:26


The Floating-Beast Friday


This is one of a three part poem entitled “The Beast With Us All” by James Clerk. You can read the full three parts here. Enjoy!


Awesome painting by Don Ed Hardy!

It stares at me, breathing heavy

Blood red eyes holding fast

Breath so cold, a shiver

Blackest fir of the night

It stands up straight, calls my name

Snapping to attention do I fall

A smiling laugh, perched for flight

“Go now fool. Run”

My legs begin to ache

The beast’s game is on

The hunter becomes the hunted

In this flight for life till dawn

I turn around just long enough to see

Rushing rapids try to drown the soul

He catches up, throw my life

Separate it, may I stay

Thrust to the ground a weight

I say nothing, accept my fate

He bares his teeth, open, close

Myself damned with the dead

I wake with a start

My reality nothing more then a dream

Cast the cover away, glancing past, a gasp

For the realization the monster is me

Made the decision to throw in a little poetry for your motivation on Beast Friday! Cool poem until you get to the last line, then its plain awesome! Gave me goosebumps. Go hit this training session hard! 



DAILY FEATURE: Float Seattle

float seattle

Today, I had the opportunity to experience something new and truly amazing! After a tough morning workout I headed up to Seattle for an appointment at Float Seattle for an hour long floating session. So what exactly is a floating session? Check out Float Seattle’s web site for a better description, but I’ll provide my thoughts on the concept and experience here!


Not really knowing what to expect, but with great anticipation I arrived at Float Seattle this morning and was greeted by Alex, an extremely friendly, knowledgeable, and helpful staff member. This being my first float experience he explained the process to me and gave me a brief idea of what to expect. He took me back to a quiet room containing the float tank itself and a shower. Alex said I should put in ear plugs, shower, then enter the float tank and just let my mind go where it wants to. The feeling and mind state that you experience was supposed to be something near the semi-conscious state we’ve all experienced before fasting asleep. Where our thoughts begin to wonder on their own and begin to take dream-like shape, though we still have present awareness enough to know we are not fully unconscious. And that is exactly what I experienced for an hour!


The tank itself is fully enclosed and almost completely dark. It has 10 inches of water heated to the temperature of your skin with the air above heated to approximately the same temperature. The water contains over 1000lbs of epsom salts allowing you to float on the top with no effort at all. The full effect of floating effortlessly in water heated to your skin temperature and the air above at the same creates the feeling of being totally weightless. You almost feel like there is no water at all and you are just floating in your own piece of outer space. This was a truly relaxing experience that let my mind wander to new places. A one-of-a-kind experience that I am looking forward to doing at a minimum several times a month!

You owe it to yourself to try it at least once!





Warm-up: 25 jumping jacks x 3, 5 dips x 3, 5 KB swings @ 25lbs x 3, 10 A/S x 3.

Strength: DE power clean 10 x 2 every :60s @ 70% 1RM.

  • Completed @ 115lbs.

Conditioning WOD: 300 KB swings @ 53lbs. *Scaled the weight down to 40lbs for 183 reps then down again to 35lbs for the remainder.

  • Time: 19:09


The Beast is Back!


 “Every man has a wild beast within him.” – Frederick the Great

Live and display the glance of the beasts.

Live and display the balance of the man and the beast.

Is there a beast inside of you? There’s definitely one in me, and I believe, one in all of us. This beast is an incredibly powerful tool that we can use in our training and our every day lives. Actually, its more than a tool. It’s a part of our nature as human beings, our heritage and ancestry, our very genetics. It’s thoughts and urges embedded in our psyche and supressed by our “more rational” and well-behaved human side. However, there are times where it is acceptable and quite beneficial to unleash this beast! The key is to know how and when to do so along with utilizing the positive aspects of this beast thus keeping it under control. If we are able to harness the brute strength, power, and courage of this beast and couple it with the focus, intelligence, and judgement of the human we create a hybrid being that will be difficult to defeat! To ignore the beast within us is to ignore our inherent nature and lose a valuable part of ourselves in the process. Too often society’s norms and expectations guide many aspects of our lives. We are expected to act and behave in a certain way usually resulting in a suppression of the qualities of this beast, both good and bad. Be safe, be smart, be cognizant, but harness the power of the beast and use it to your advantage whenever possible!

So welcome in this Beast Friday by unleashing the animal within on your training and hit it hard!



Below you will find the last video of a  3 part series from Dr. Kelly Starrett and Mobility WOD. In this video J-Star (Dr. Starrett’s wife), also of San Francisco CrossFit, discusses her experience and case study with Wellness FX.




Warm-up: Stretching with PVC,  5:00 jump rope barefoot, 5 hand-release push-ups, 8 AKB swings @ 35lbs, 10 A/S.

Strength: ME Push Jerk. 1. 65lbs x 10, 2. 95lbs x 8, 3. 115lbs x 6, 4. 135lbs x 2, 5. 125lbs x 3, 6 140lbs x 1, 7. 145lbs x 1 *New PR*

Conditioning WOD: 15:00 AMRAP of 5 HSPU and 12 pull-ups. Completed 7 rounds + 1 HSPU. *Scaled the HSPU by using an ab mat and 45lbs plate to shorten the range of motion and after two rounds scaled the HSPU count to 3.

Core: GHD Sit-ups 20-15-15 and ring planks 3 x TF.


Running: 400m intervals with :60s rest until form/pace dissipates. 1. 1:29 2. 1:28, 3. 1:29, 4. 1:30, 5. 1:32, 6. 1:29.

Beast Friday Living Up to Its Name!


Daily Motivation:

Addressing 2009 CrossFit Games Champion Miko Salo, someone asked why he didn’t “fall on the ground after a CrossFit workout.”

He replied: “No. When animals surrender they go lying on their back. I never go lying on my back. It’s a sign of weakness and surrendering. Never lying on my back.”

What is the obsession with CFers completely collapsing after a challenging WOD? I understand you’re totally smoked, I’m not trying to take away anything from the effort you just displayed. Something inside me just doesn’t agree with the whole “fall down on the ground, look at how hard I worked” flop that some people do at the end of a met-con. Personally, I’d find it more impressive if you put forth the same effort and remained upright. Isn’t that why we CF, to get stronger? Why show a weakness or vulnerablity. You talk strength, show some. Just saying….

OK, I’m off my soapbox.




  • Stretching with PVC
  • 500m row
  • 5 Hand release push-ups x 3
  • 8 American kettle bell swings @ 26lbs x 3
  • 5 assisted pistol squats x 3


  • Dynamic Effort (DE) Sumo Deadlift, 10 x 2 @ 70% 1RM every :60s.
  1. Completed with load of: 170lbs

Conditioning WOD:

  • AMRAP in 8:00 of: 5 Front Squats (155lbs/115lbs) and 10 Box Jumps (30″/24″) *Scaled to 135lbs front squat and 24″ box.
  1. Rounds completed: 4 + 1 front squat


  • Ring Plank 3 x TF
  1. :46s
  2. :35s
  3. :36s
  • Toe-to-bar 3 x 10


  • Double unders.

Long session this morning, but worth it! Kicking off Beast Friday the right way! The strength session was excellent and my form on the sumo deadlifts felt tight (as in right on). Really breezed through the dynamic effort portion, I’m thinking that the load was a little on the light side. Definitely have to remember that for next time, though I’m not seeing a whole lot of sumo dead lifts in the CF Endurance programming. Onto the Conditioning WOD! Looking at this on the CF Endurance site I wasn’t too sure what to make of it. My 1RM front squat is currently at 180lbs so completing an AMRAP with 5 x 155lbs front squat may have been possible for me, but would have slowed me down a lot. Obviously some scaling was in order and I loaded 140lbs, started the clock, did three reps, then dropped it to 135lbs. The struggle to push it up was just a little too much. The 135lbs load seemed to work good, I was pushing hard and wasn’t going unbroken (especially after the box jumps started). That’s what I wanted though. I need to build the strength up in my legs and I think going lighter would have given me a better cardio workout, but not enough strength building. My cardio is good all around, pure strength is my weakness and that’s where I need to focus. Hopefully, you’ll start seeing some heavier loads on here. Taking it easy until the afternoon session. The RX is long interva running, but I’m dying to get on my bike. So if the Pacific NW weather cooperates expect to see the run pushed to this weekend!



  • 25 jumping jacks x 3
  • 10 Leg swings front/back, left/right
  • 10 Ankle rotations
  • 10 A/S


  • 3 x 1M at TT pace resting 5:00 between iterations.
  1. Time: 6:55
  2. Time: 6:47
  3. Time: 6:56


  • Mobility WOD Daily RX

Check back this afternoon for run results!