Tag Archives: box jumps

Forward, Always Forward


“Never look back unless you are planning to go that way.” – Henry David Thoreau

A little experiment for today. Let’s try matching up the meaning behind the motivational quote and the meaning behind the motivational song. Bust or brilliance, you decide! The song is “Don’t Look Back” by Kylesa.




DAILY FEATURE: Developing Positive Habits

How I Adopted Daily Exercise Habit and Rowed over 1 Million Meters

Here is a great article I came across on creating habits. This is not simply about nutritional or exercise habits you should try to follow. Rather this is the method and tips one particular person used to develop a habit. I have heard of and used the 21 day rule he mentions to help create/break habits and it has worked for me. I find that the first 3 days in habit formation tend to be the most difficult. If you can make it through that you’ll be good to go. After doing some more research into this I see a lot more sources criticizing the 21 day rule than supporting it. Most claiming it can take much less time than that to break or develop habits. I’ll let you be the judge…

Chose this picture not only because of it's calming effects, but the fact that daily meditation is the habit I'm trying to get into now.

Chose this picture not only because of it’s calming effects, but the fact that daily meditation is the habit I’m trying to get into now.




Warm-up: Stretching with PVC, HS holds x 3, 5 KB swings at 30lbs x 3, 5 A/S with 3 sec hold x 3.

Conditioning WOD: 5 rounds of 5 power snatch @ 85lbs, 10 box jumps @ 24″, 15 push-ups.

  • Time: 9:37.

Core: Super set x 3 of 10 GHD sit-ups and 15 back extensions.

Warm-up: 25 jumping jacks x 3, 10 leg swings left/right, 10 bent over hamstring stretches left/right, 10 ankle rotations left/right.
Rowing: 250m intervals resting :60s until form/pace dissipates.


  • Completed 7 iterations.

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


My Strategy: 14.3

DAILY MOTIVATION: “Rumors of War” by High on Fire

Just getting into these guys and I’m really liking what I hear! Thus far, this is my favorite High on Fire track. Crank it up when you hit the start button on the clock for this 8:00 AMRAP!



Here is the breakdown by Brian Mackenzie and the crew at Athlete Cell. AWESOME warm-up included in this one.

This is the take on 14.3 by the Barbell Shrugged guys. I am pretty much utilizing the advice these guys give, I think this is going to be the way that I will get the most reps out of this WOD.



When 14.3 dropped last night I was stuck in traffic and had to call my dad to give me a blow by blow of what was happening at the live release. As soon as I heard that 14.3 was just dead lift and box jumps I was ecstatic! Dead lift is my best lift and box jumps, while I’m not great at them, are something I can push myself through. My biggest concern is how I’m going to do as I hit the higher weights on the deadliest, but I’ve planned for that and will cross that bridge when I come to it.

So, you have seen the breakdowns of 14.3 by both Athlete Cell and the Barbell Shrugged crew. So here is my plan for tackling this monster. First of all, I’ve heard a lot of talk about which shoes are going to be best to wear. After giving it some thought, I’m going to go with a simple pair of flat bottom shows with little to no cushion. I want to be as low as possible for the dead lifts and a 24″ box jump does not require any special footwear (especially when you are just doing step ups/downs like I am planning to!). Also, I’m just going to use standard Rogue wrist wraps, chalk on my hands for grip, and the Skinz calf sleeves for compression and shin protection.

For the WOD itself, my focus is going to be on getting through the first few sets as fast as possible. I know I’m going to hit a wall with the 275lbs dead lifts so I need to get there as quick as possible then just push it out rep by rep. For the box jumps I am going to be doing step-ups/downs from the beginning. Following the advice from the Barbell Shrugged crew I am going to utilize the corner of the box and alternate legs. Other than that its just going to be an all out effort from the start to reach the goal round of the 275lbs dead lifts. From there every rep is a bonus!

Going for my first attempt at this WOD this afternoon at CrossFit Meridian! Goal is 90 reps, GET THERE!



For those of you going with CF Endurance today here it is!

Snatch, Rowing, and The Bronx

*Sorry this is such a short post. I have started a great write up on goal setting and the dangers of a “perfection” mind set, however I did not get all of my thoughts expressed today. Wanting to do a thorough job, I am going to put some more effort into it and post it tomorrow. Something for you to look forward too! But I want to give you something so here’s another cool song for some motivation!

“Unholy Hand” by The Bronx

I saw these guys live a few months ago open for Bad Religion. They put on a great show and I became an instant fan! Plus their drummer is from Vashon Island right here in WA. He’s actually good friends with my tattoo artist/friend Casey Buxton at Sea Change Tattoo! Anyhow more information than you probably wanted, but awesome song nonetheless.



Warm-Up: Stretching with PVC pipe, 25 jumping jacks x 3, 8 KB swings @ 35lbs x 3, 5 hand-release push-ups, 10 A/S x 3.

Strength: DE Snatch 10 x 1 @ 75% 1RM every :45s. Completed @ 85lbs.

Conditioning WOD: 800m run, 100 sit-ups, 100 back extensions, 800m run for time. Time 19:17.

Don’t know what was going on with this WOD time. I think the distance I have measured for 800m is off. This took way too long and I put forth a hard effort. Far below my standards.


Warm-up: 5 x 50 barefoot jump rope, leg swings left leg/right leg, standing-to-bentover hamstring stretch, 5 x 10 12″ box jumps done rapidly.

Rowing: 100m intervals resting :60s until form/pace dissipates. Completed 10 iterations all ranging from :19s-:21s.

Focus on Simplicty


“Always remember, your focus determines your reality.” – George Lucas

20140311-121349.jpgAfter looking at today’s CF Endurance WOD I wanted to find a quote that spoke to the importance of focus in task completion. As you continue to read this post you will find that today’s WOD is a simple strength session of seven sets of three front squats. Nothing complicated, and thats the beauty of it. Your focus will be on one movement only. This allows you to load heavier weight onto the bar and give it your all from the first set to the last. With this workout especially you are going to get out what you put in. I encourage you to go heavy with this one, take a solid 2:00-3:00 minutes between sets and make sure to focus hard on form and technique. If you are not focus and have poor form or do not put on enough weight to challenge yourself, you will get nothing out of this training session.

It’s training sessions like this that are based on the concept of simplicity. This is an idea that correlates closely with focus, as the narrower and more concentrated your focus becomes, the simpler and more base level you are reducing the task to. I find this idea of simplicity as being one of the most effective ways to go about most things in training and in life. Things that are simple tend to not stray too far from fundamentals which form the foundation of all pursuits in life. The simpler the activity/exercise the more likely it is to be contributing to and reinforcing your fundamentals which will in turn, refresh and enhance your current level of proficiency.

Going back to the WOD, my recommendation for this workout is to push it a bit harder than you normally would. Make sure you warm-up with some light front squats building up to the weight you will do the three rep workout with. Then go heavy and go hard! Focus, focus, focus on form. Feel how proper form and technique do not make the movement more difficult, but easier. There is a “proper” form for a reason after all!

To add another perspective to my thoughts on focus here is a podcast by Mike Bledsoe of Barbell Shrugged. This is his own solo podcast called Bledsopia. I encourage you to check out both. For now though, start with this one entitled “Focus in the 21st Century”.

Focus in the 21st Century



Since we are doing some front squats today, I thjought I’d feature a video I just found. The topic is how squats help running by Nate Helming of San Francisco Cross Fit. Give it a watch, enjoy, implement, then go do your squats, then go run, then eat something paleo, and finally sleep long and hard. See, I just planned your whole day for you!




Warm-Up: Barefoot jump rope for 5 x 50, box jumps 5 x 10, 500m row, front squats 65lbs x 10, 95lbs x 8, 135lbs x 4.

Strength: Front Squat 3-3-3-3-3-3-3. Completed 155lbs-150lbs-150lbs-150lbs-155lbs-155lbs-160lbs x 2.

Core: Stability ball pike 3 x 20. 


Warm-up: 25 jumping jacks x 3, leg swings left leg/right leg, ankle rotations, standing-to-bentover hamstring stretch. 1/2M run focusing on pulling from the hamstring.

Running: 100m intervals resting :60s until form/pace dissipates. Completed 8 iterations of approximately 110m, 1. :19s, 2. :19s, 3. :19s, 4. :20s, 5. :18, 6. :19s, 7. :20s, 8. :20s.

She’s Here Again. Time to Focus!


“Persistence supersedes talent, genetics, and luck. There can be no true success without it.”

To me, this is translated as “No excuses! You get out what you put in.” Often times people are quick to point fingers at the reasons for a personal failure or weakness. “I don’t have enough talent”,  “‘they’ got lucky,” or one of my favorites, “I was born with bad genetics.” The true reason behind these shortcomings is not on the outside, but on the inside, for they possess a heart that lacks desire. Desire and persistence (AKA discipline!) go hand in hand. For emphasis on this point I looked up the dictionary.com definition of “desire” and here’s what I found:

1. to wish or long for; crave; want.

Reading that defnintion, the two words “crave” and “long,” stand out to me. These are powerful feelings and emotions that we as humans can conjure within ourselves. In today’s modern society we over use superlatives to prove a point or attempt to emphasize our view or opinion which most likely doesn’t require such powerful language. These powerful words and phrases should be used only in conjunction with a correspondingly powerful feeling or emotion. These are not mere fancies or likes. This is something you want with all of your heart, something from deep within you, something that you are willing to work for.

To bring this all to a point, as I could probably write all day on this topic, if you desire something you WILL work for it. One goes with the other, they are intrinsically and inseperably linked. If persistence/discipline is the guiding principle of your efforts, eventually you will have success. It will be forged out of the quality of effort you put into it.

Greater persistence = greater effort = greater success.




Josh Bridges, Former Navy SEAL and CF Games Athlete

Josh Bridges, Former Navy SEAL and CF Games Athlete

Check out this interview by Box Life with Josh Bridges

CrossFit Invictus, Josh Bridges’ Box. Fantastic place to work out, defnitely worth looking at their web site or visiting if you’re in the San Diego, CA area!





  • 500m row
  • 5:00 single unders barefoot
  • 5×8 box jumps
  • 5 American kettle bell swings @ 35lbs x 3
  • Thrusters @ 45lbs x 10, 65lbs x 8, 75lbs x 6

Conditioning WOD:

  • FRAN! 21-15-9 of thrusters @95lbs and pull-ups. *As Rx’d for the first time!
  1. Time: 11:03.


  • Dead bug 3 x :60s



  • Stretching with PVC
  • 25 jumping jacks x 3
  • 5 Hand-release push-ups
  • 8 AKB swings @ 35lbs


  • 800m intervals with :90s rest until form/pace dissipates.
  1. 3:04
  2. 3:10
  3. 3:06
  4. 3:03

This was the first time I’ve ever did straight rowing as a cardio workout. I have to say I really enjoyed it, as it provides an awesome workout! Thus far in my training, I have not encountered a workout that causes as much muscle stimulation in the back, quads, and calves paired with an intense cardio burn. Great, great combination of strength and cardio training. This is something that I am definitely going to be working into my routines, possibly substituting it in once every one or two weeks for one of the swim, bike, or run iterations. My form does feel a bit sloppy so I’m planning on checking out some technique videos and working on my form in my rowing warm-ups before the strength and conditioning sessions.

It’s On! 14.1 This Morning!


Today’s daily motivation is in audio format! I’m a huge fan of music and frequently utilize it as a tool in my life whether it be for getting into a pumped up, motivational state or to relax and calm myself. Music is a wonderful and powerful thing! Look for more posts on music soon, I’m going to start incorporating it more and more!

So here’s what I listened to this morning on the way to the box to get ready and focused mentally. The song is called “Blood and Thunder” by the band Mastodon. I went right to the top for this one! It’s in my top two or three favorites of all time and Mastodon have been a staple in my music rotation for quite some time now. It may be your taste, it may not, but if you can’t get pumped when you hear this song, then I don’t know what I can do for you!

Mastodon is very much into making concept albums and this particular song is off of their album Leviathan, which in my opinion is their best. Leviathan is based around and draws from the story Moby Dick by Herman Melville. I highly, highly recommend checking out this album whether you’re a fan of the genre or not. Explore and expand your life experiences!

“Blood and Thunder” by Mastodon, complete with lyrics!


Pre 14.1

Feeling great this morning, I’ve got my coffee with goat’s milk, my Quest bar, and half an apple in me and I’m ready to tackle 14.1! The plan is to get to the box about an hour early and warm up lightly practicing form and technique on both double unders and snatches. At this point its going to be what it’s going to be. “It is what it is and we are what we are,” if I can quote a true athletic genius (no names here, as it may be difficult to pick up my sarcasm when I use the term “athletic genius”). Go time will be about 6:00am! Wish me luck!

Post 14.1

Well, 14.1 is in the books and I have to say I’m pretty stoked with my performance! As I mentioned in a previous post, I set my goal at 100 reps for the WOD and this morning I was able to get a score of 112! That was two full rounds of 30 double unders and 15 power snatches at 75lbs plus an additional 22 double unders. Overall, maybe not that impressive. However, when you consider the fact that I couldn’t even do a double under a couple weeks ago and even going into this morning was not that good at them my score is not that bad! As far as execution of the WOD I pretty much just followed a pattern of 3-5 single unders then a double under. Then with the snatches I did 6-5-4 which also worked really well. Currently, I’m waiting on my score to be validated by my judge, then I will let you know what my standing is internationally and regionally!

In other news…

Yesterday, I went out and had the first design of a t-shirt made up. It’s pictured below, what do you think? Pretty cool, but a little too simple. I defnitely want something a bit more artistic so I have to wait on my art department to wake up (cough, cough). Let me know if you want one and I’ll see about getting a small order made up!

The original design for the Strength Through Discipline t-shirt!

The original design for the Strength Through Discipline t-shirt!



Hit it hard today CF Endurance family! I’m rejoining you tomorrow!