Tag Archives: HSPU

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!


Discontentment to Progress


“Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure.” – Thomas Alva Edision

Reach your goal, revel in your success, take your next step. Repeat.

Reach your goal, revel in your success, take your next step. Repeat.

Do not confuse discontentment with unhapiness. They are significantly different ideas and need to be handled as such. Discontentment is that lack of satisfaction, that hunger for more or for something better. It is what makes us strive for improvement to wake up early everyday to train, to put in one, two, maybe even three sessions a day. It pushes us to stay strict on our diet and take care of our bodies. It is the driving force behind the discipline with which you live your life.

Contentment is the first step in a breaking of discipline and lack of motivation. However, I do not think that I would go as far as to say a content person is a failure. If you reach a goal PR, win a major event you’ve been training for, or simply reach a level of success in life that you’ve not experienced before I promise you there will be a feeling of contentment. Clearly, in cases such as these and you are far from a failure. At some point, I think we all reach a moment of being content, at least temporarily. The difference lies in those who reach their goals experience that contentment and remain at that plateau and those that are only content for a short time before wanting more and going out in search of it.



DAILY FEATURE: Grain Brain by David Perlmutter, MD


Check out this post by the Barnes and Noble Blog entitled “7 Claims in Grain Brain that Will Blow You Away”

I’ve yet to read Grain Brain, but it is definitely on my short list of titles to get to. It seems like as of recent, people have been starting to grasp the concept of how bad gluten, grains, and refined carbohydrates are your your body and your mind. Hopefully, as more titles like “Grain Brain” and “Wheat Belly” by Dr. William Davis are published they will bring the subject into more of the mainstream and people will begin changing their diets for overall health and wellness. The concepts proposed in these books are not some much diets to make you thinner or look better, but rather life style changes that will help you live a longer happier life. And yes, some positive physical changes in your body composition can be expected too!




Warm-up: Stretching with PVC, 500m row, 3 ring dips x 3, 8 KB swings @ 25lbs x 3, 10 A/S x 3

Strength: ME push jerk

  • 75lbs x 10, 105lbs x 8, 120lbs x 5, 130lbs x 3, 150lbs missed, 150lbs x 1 **NEW PR**

Conditioning WOD: 3 HSPU, 5 ring dips, 20 pull-ups all x 3.

  • Time: 9:05.


Warm-up: 25 jumping jacks x 3, 10 leg swings L/R, 10 bent over hamstring stretches L/R, 20 ankle rotations L/R. 15:00 easy spin

Biking:500m intervals resting :60s until form/pace dissipates.

  • Completed 7 iterations

Together We are Stronger


Jimmi pushing hard through 14.5!

Jimmi pushing hard through 14.5!

This was taken from a recent Facebook post by Mobility WOD. It really touched a chord in me and I find it both inspiring and humbling. This will speak to you more if you are a coach than an athlete, but I think all will benefit from reading this. To all of the athletes out there, take this to heart your coach wants what is best for you and wants you to reach your full potential. Take every advantage you can of the vast amount of resources available. COMPLETELY IMMERSE YOURSELF! This level of commitment will pay dividends that you can’t possibly fathom. Please read, enjoy, and implement.


“We are living in an epoch.

For the the first time in human history, disparate sports, coaches, and athletes are able to share information and best practices. There has been no single larger influence on the field of human performance than the internet. You may think that the best coaches on earth would fight to protect and guard their accumulated knowledge, but reality is far from it. Coaches around the planet are feeding forward their best thinking and concepts to be rigorously tested by literally millions of users. The risk of remaining anonymous is the risk of being irrelevant. The risk of hoarding best practices is the risk of not contributing to the greatest era of human performance ever.

We believe that all good coaches and athletes are working at the limits of their understanding to solve a similar set of problems. To discount new thinking or modifications in technique is a significant error. As coaches we should not be quick to reject out of hand people’s considerable experience and due diligence. We should strive to understand how and why a coach or athlete thinks the way they do. We should evaluate their models and incorporate what we think is valuable.

Show me a better way. I’m in.”


DAILY FEATURE: Wrapping Up the 2014 Open

20140403-155625.jpgFor someone who has been heavily into the world of fitness for years now, I have to say that successfully completing the 2014 CF Open is one of my biggest accomplishments to date. Going in, I had no idea what was going to happen and, to be honest, my expectations as far as my performance was concerned were not all that high. However, I was determined to at a minimum complete all of the WODs. Every week, I set a goal for myself as far as results in each workout. I kept these goals realistic, but certainly not easy to reach. No that its all said and done, I can happily report that I surpassed the goal I set for myself in all five of the WODs! Next year I set my sights a bit higher and will prepare as such. Progression, progression, progression!

If you want to see my scores and how I stacked up in the Northwest Region and worldwide check out My CF Games Athlete Bio Page.




Warm-up: 25 jumping jacks x 3, HS hold x 3, 3ring dips x 3, 10 A/S x 3, 500m easy row

Rowing: :45s on / :30s off until form/pace dissipates

  • Completed 10 iterations

Core: Stability ball pike 3 x 20 superset with ab roller 3 x 10.



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.

Shoulder Strength All Around


“There are no shortcuts to any place worth going.” – Beverly Sills



Jordan Rapp, professional triathlete, and Ironman Champion!

Jordan Rapp, professional triathlete, and Ironman Champion!

Jordan Rapp is an amazing triathlete with a bit of a background story. In March 2010, while riding his bike he was victim of a hit and run which left him severely inujured. With multiple broken bones, several lacerations, and a severed jugular the immediate future looked bleak, let alone a long term future containing competition. Despite the extreme nature of his injuries he went through several months of recovery and returned to competition in August of 2011 in great style! He was victorious at Ironman Canada!

Article by Ironman on Jordan Rapp’s Accident and Recovery

Want to hear from the man himself? Check out his blog!





  • Stretching with PVC
  • 500m row
  • HSPU hold x 3
  • 8 American kettle bell swings @ 26lbs x 3
  • 5 3 second pause OH squats with PVC x 3


  • Maximum Effort (ME) Shoulder Press
  1. 45lbs x 10
  2. 65lbs x 8
  3. 85lbs x 6
  4. 105lbs x 3
  5. 115lbs x1
  6. 130lbs (Did not get)
  7. 125lbs x 1

Conditioning WOD:

  • 5 Rounds of: 7 OH Squat (135lbs/95lbs), 14 Push-ups, 28 Double-unders. *Scaled OH squats to 85lbs and double-unders to 84 single-unders.
  1. Time: 12:46.


  • Double unders.

Sorry, short post today. Monday morning and work needs caught up on. Maybe I’ll be back later to give you more of a breakdown of this morning’s session…if you’re lucky! I’d also like to throw in my two cents on the motivational quote. So much to do, so little time….




So I was supposed to bike tonight, but was exhausted. Listening to my body like I said I would and resting for the evening. I should have tried to get more than 4 hours of sleep last night. Tomorrow WILL be better! #doasisaynotasido

More Squats?! Let’s Do This!


The athlete pictured above is none other than Trey Hardee, a premier American Olympic decathlete! Check out the links below to learn more about him and the sport of decathlon! For those of you who are not familiar with the modern Olympic decathlon, it is a series of 10 events testing athletes in multiple disciplines over a two day period. The events on the first day are the 100m sprint, long jump, shot put, high jump, and 400m run. The second day events are 110m hurdles, discus throw, pole vault, javelin throw, and 1500m run. To say these athletes need to be well rounded is a significant understatement! It’s difficult for me to fathom the amount effort put in for general strength and speed, on top of the specialty skill training involved in this event! This is why Trey Hardee is one of my favorite athletes and someone whose work ethic and dedication should be emulated in your training!

Trey Hardee’s Web Site

Great article from Outside Online about Trey Hardee and the Olympic decathlon in general!

Daily Motivation:

“Succeed or fail, it’s all about getting outside your comfort zone. The only way to move forward is to take that next step.” – Danny Harf

Great advice from wakeboarder Danny Harf! Thanks for sharing this great bit of wisdom Josh!

From decathletes to wakeboarders, I’m spreading the love on Strength Through Discipline today! Read more about Danny Harf in this short bio then check out Defy – A Danny Harf Project!

Today’s CF Endurance



  • Stretching with PVC
  • Row 500m
  • 5 hand release push-ups x3
  • 8 American kettle bell swings @ 26lbs x3
  • 8 DB shoulder press @ 15lbs x3


  • Dynamic Effort (DE) Box squat 10 x 2 @ 70% 1RM on every :45s.
  1. Completed 10 x 2 @ 155lbs.

Conditioning WOD:

  • 1/2 Mary: AMRAP 10:00 of 5 HSPU, 10 pistol squats (5 left leg/5 right leg), 15 pull-ups. *Scaled the HSPU and pistol squats.
  1. Rounds: 4 + 5HSPU and 3 pistol squats.


  • Farmer’s carry with 80lbs KB. 60yds left arm/60yds right arm x 3.

Technique Work:

  • Double-unders

Awesome stuff happening this morning! First off, last night I was doing some online research into the proper technique for box squats. Never really having a formal lesson I wanted to ensure I was executing the lift properly. After coming across a few excellent videos, I realized that though my execution was close, it was not exact and I was focusing on the wrong things. This has inspried me to write a technique post on the box squat (check back soon!). The conditioning WOD proved to be difficult for me and required some scaling on the HSPU and the pistols. I decreased the range of motion on the HSPU by placing a couple stacked weights with an abmat below my head and going from there. On the pistols I simply held on topart of the pull-up rig as I went down, using it for support as minimally as possible. Actually, I felt like I’ve made some serious progress on my pistol squats and am hoping I will be able to them unassisted soon!

Despite putting in a good effort into my strength work and the conditioning WOD I still felt pretty good so I decided to do some heavy farmer’s carries to work my lateral core and then move on to some low intensity technique work on double unders. After some more invaluable coaching from Josh, I was able to link two double unders for the first time! This may not seem like a big deal (and from a training and competition aspect it certainly isn’t), but it is a pretty significant personal milestone for me. Double unders and muscle-ups have been the bain of my CrossFit existence for quite some time now and I’m hoping to get them down before the Open workouts get released in two weeks time. Feeling like this morning was a great step in that direction!



  • 500m row
  • 50yds, 100yds free
  • 150yds kicking


  • 200m with 2:00 rest until form/pace dissipates.
  1. 4:10
  2. 4:15
  3. 4:19
  4. 4:25

Swimming felt strong and I focused hard on my form. I’m working on more of a rotation and lengthening my reach in the water. This cuts down on the speed of my stroke, but I think in the long run I will be more efficient and get more out of each pull. We’ll see how it goes, but I’m feeling powerful in the water. Getting pumped for open water swims when it warms up!