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Convict Conditioning – History and Thoughts

7/4/2020 —— Intro This article took much longer to write than I had anticipated. It was June of 2019 when Al Kavadlo interviewed me for his podcast (also available here on YouTube), where we talked about all things calisthenics. The topic naturally turned to Convict Conditioning – as I had been the model for the original, […]

Read More » | July 4, 2020 | Category: Blog | Comments: none

Solar Eclipse Superpowers – Squat PR – 410 lbs!

Spent the weekend driving, relaxing, and taking in the solar eclipse. Came back into the gym today (last week before my deload week) and the weights were feeling really good. Nothing to do but keep pushing! Easy PR of 410 lbs! As for the rest of my training? Going great on all fronts, despite months […]

Read More » | August 22, 2017 | Category: Blog | Comments: none

24 excellent band exercises

Any bodyweight enthusiast can benefit greatly by using bands in their training. Head over to for some quality bands to help with your training!  

Read More » | November 20, 2016 | Category: Blog | Comments: 7

Bands! A valuable addition to your training!

Full disclaimer: Rubberbanditz gave me a free collection of three bands (7/8″ wide, 1 1/8″ wide, and 1 3/4″ wide – the black, purple, and green one respectively). I chatted with the owner and said I would make a post on band training and mention his site. If you’d like to help support Beast Skills […]

Read More » | October 9, 2016 | Category: Blog | Comments: none

What has happened to

It’s September 28th, 2014, and a beautiful Sunday here in Washington DC. I’ve wanted to write this post for some time, to answer past questions and to give you a idea of future projects. This will be quite a ramble. — First off, I want to express my heartfelt gratitude for all the support over […]

Read More » | September 28, 2014 | Category: Blog | Comments: none

Levator Scapulae – tightness and effects on handstands

  I will keep this short and sweet. Future video on all of this to come. First, this is the levator scapulae. As the name implies, it elevates the scapula. It also helps downwardly rotate the scapula. Now, what does the scapula do when we reach our arms overhead – in pressing exercises, or handstands? […]

Read More » | October 27, 2013 | Category: Blog | Comments: 8

Richmond, Virginia Seminar – Saturday November 2nd, 2013

Come on out to the last seminar I’ve have in 2013! I’ve been to CrossFit RVA a number of times in the past, and it has always been a fun time. If you’re an athlete, come on out and get better at your gymnastics! If you’re a coach, come on out and get some new […]

Read More » | October 27, 2013 | Category: Blog | Comments: 1

A Letter to Quint: Muscle-ups, Pull-ups, Shoulder Mobility, and Kipping

My buddy Quint Fischer, head trainer at CrossFit Magnus in Portland, OR shot me a message the other day, asking of my opinion on certain aspects of the muscle-up. I unfortunately read this message at 3:30am. I spent the next hour blasting out a response. Giving my current thoughts and ruminations about muscle-ups and many other […]

Read More » | January 26, 2013 | Category: Blog | Comments: 22

Win an Ipod Nano! Help an Awesome Charity!

THANK YOU TO EVERYONE WHO DONATED! TOGETHER, THE CUPID UNDIE RUN RAISED OVER $1 MILLION NATIONWIDE! AND CONGRATS TO SIMON B, THE WINNER OF THE IPOD NANO!!   Hello everyone! It’s almost that time of year again! For the past couple years, I’ve participated in the Cupid Undie Run. It’s an event where we all […]

Read More » | January 16, 2013 | Category: Blog | Comments: 2

Beast Skills Seminar! December 15th!

I’ll be holding the last Beast Skills seminar of the year, and the last one for several months on Saturday, December 15th at CrossFit Charlottesville in Charlottesville, VA. Why the last Beast Skills seminar in a while? Because I’m getting married in the spring! I love doing the seminars, but I need the extra time […]

Read More » | December 3, 2012 | Category: Blog | Comments: none

Beast Skills Seminar! Saturday, September 8th, 2012!

At CrossFit Local in Chapel Hill, North Carolina! I will be holding a beginner seminar in the morning and an advanced seminar in the afternoon! Come to one or both, there will be something for everyone! This is a return trip to CrossFit Local. I had a blast last time, and I know this will […]

Read More » | August 12, 2012 | Category: Blog | Comments: none

Evolution of a One Arm Handstand

“This is the very perfection of a man, to find out his own imperfections.” – St. Augustine   This post is a precursor to a one arm handstand tutorial I’ll write in the distant future. In this post, I want to take you through my one arm handstand over the years. Some of it is […]

Read More » | July 8, 2012 | Category: Blog | Comments: 31

Have Some Standards!!

Nothing I say in this post is revolutionary. Nothing I say here is all that new. But what I will cover in this post needs to be repeated time and time again. Every new lifter that comes up through the ranks should be acquainted with good movement standards, and I just don’t see it happening […]

Read More » | June 14, 2012 | Category: Blog | Comments: 28

Chicago Seminar! Saturday, June 23rd!

On Saturday, June 23rd, I’ll be holding one of the few seminars of the year at River North CrossFit. There will be both a beginner and advanced seminar available to you. Learn a handstand! A muscle-up! and all those other skills you know you want. Sign up here!

Read More » | June 7, 2012 | Category: Blog | Comments: none

My Current Training Routine

I’ll start by saying that this post will give you a general idea of my training right now. I will most likely modify things over the coming weeks and months, or I may modify things severely. That’s the nature and beauty of training – we all constantly look for the path that is right for […]

Read More » | May 14, 2012 | Category: Blog | Comments: 25

Two New Videos!

A montage from my latest weightlifting meet –   And continued training on the 90 degree pushup. I’m looking to get lower and lower! New posts regarding my training, coming soon!

Read More » | May 10, 2012 | Category: Blog | Comments: 3

New Video! Reverse Muscle-up Training

I’ve been working different ways to make handstand pushups harder (see previous video of 90 degree pushups). Recently I’ve been putting my hands up on tall boxes to replicate the reverse muscle-up aka the “elevator”. The video shows it all. Hope you enjoy! -Jim  

Read More » | April 10, 2012 | Category: Blog | Comments: none

Grip4orce vs. FatGripz Product Review

The makers of Grip4orce were kind enough to send me a pair of their rubber grips to try out. If you’ve never seen these things, you put them over a dumbbell, barbell, cable attachment, and they instantly make it thick – challenging the grip to hold on tight.   Grip4orce “Regular” strength grips I wanted […]

Read More » | April 4, 2012 | Category: Blog | Comments: 6

Jasper Benincasa Birthday Celebration

Jasper Benincasa was an inspiration to many in the bodyweight strength community. Read about him here. Tomorrow, March 25th we will have a celebration of his life. In honor of Jasper, perform a pull-up or other bodyweight strength feat this Sunday, March 25th. It does not have to be elite, as Jasper himself was not […]

Read More » | March 24, 2012 | Category: Blog | Comments: none

Jasper Benincasa – A Memorial

Jasper Benincasa – A Strength Legend March 25, 1921 – January 6, 2012 “A teacher affects eternity; he can never tell where his influence stops.”  ~Henry Adams Jasper at 89 years of age, he did a one arm chin-up that day! The “Close To Impossible” hold Panama City, Florida – 1940’s   Jasper Benincasa was […]

Read More » | January 27, 2012 | Category: Blog | Comments: 16

Handstand in my Underwear??

Did I get your attention? Please help! I am raising money for The Children’s Tumor Foundation. A fantastic charity dedicated to ending Neurofibromatosis – a debilitating genetic disorder that causes tumors to grow throughout a child’s body.   We will be running in our underwear on Saturday, February 11th to raise money for this cause. […]

Read More » | January 11, 2012 | Category: Blog | Comments: none

Things I Learned in 2011

2011 went by in a flash. I got both a new niece and new fiancée! Got to visit countless awesome gyms this year, and even took a sweet vacation to Mexico.     Life is great and I grow a bit more each year.     Here are my thoughts and ruminations.   Learn from […]

Read More » | January 7, 2012 | Category: Blog | Comments: 1

Review – John Brookfield Exercise DVD\’s

To those in the grip world, John Brookfield needs no introduction. He was the 2nd man to ever close the #3 Ironmind gripper (which takes a whopping 280 lbs of force to close). He is a mainstay in the strength world and a living legend. picture courtesy of – Go there for all your […]

Read More » | November 16, 2011 | Category: Blog | Comments: none

Join us on Facebook and Twitter! – a.k.a. the “main site” will always be the central hub. I’ll continue to post longer articles, tutorials, and seminar schedules up here. But I don’t want my visitors to miss all the other discussions that are occurring! Join up on my Facebook Page to join in on quick daily topics, and see random […]

Read More » | October 6, 2011 | Category: Blog | Comments: none

Richmond Seminar Rescheduling, plus vote for Balance Gym

Hey guys and gals, If you were planning on heading down to Richmond this November for a Beast Skills seminar, just a notice that the date is now NOVEMBER 19th instead of November 12th. I had something unavoidable come up and needed to change weekends. Apologies to anyone who registered early for the 12th. I […]

Read More » | September 22, 2011 | Category: Blog | Comments: none

The Simple Act of Clapping

This short post is to talk about performances and audience participation. This is a topic I’ve wanted to cover for quite some time. Specifically, through the past several years, I’ve seen a disturbing trend emerging – The audience does not clap. I have seen this happen at concerts, sideshows, and just about any other performance […]

Read More » | September 12, 2011 | Category: Blog | Comments: none

Responses, Updates, and Anonymous Emails

Last April, I wrote an article commenting on the Gymastic WOD videos (here). I wanted to express my views and start a discussion… and boy did I. I’m still getting long comments from visitors. Thank you again to everyone who responded. One of the particularly interesting responses I received was in the form of an […]

Read More » | August 30, 2011 | Category: Blog | Comments: none

Seminar at Carolina CrossFit!

I’m heading on down to the Carolinas for the last time this year to hold two seminars at Carolina CrossFit in Columbia, SC. Beginner seminar starts  at 9am on Sept. 10th. All info and registration here – See you there!

Read More » | August 29, 2011 | Category: Blog | Comments: none

Seminar in South Carolina! Saturday, September 10th!

Click the link – for all your info and registration. Hope to see you there!

Read More » | August 29, 2011 | Category: Blog | Comments: none

Seminar at CrossFit RVA in Richmond, VA!

Been a few years since I’ve been to CrossFit RVA. Check the link for all information and registration! Hope to see you there!

Read More » | August 23, 2011 | Category: Blog | Comments: none