Tag Archives: deadlift

Kipping HSPUs? Bring ’em on

Yesterday was a fun workout to start the week, so what would today hold? Every day is a bit different when you do crossfit, and that’s the biggest reason (next to the amazing people I get to play with and our coaches) that I think I’ve continued with it — constant variety. You aren’t doing the same thing every workout. And you have fun. Life is good when you have that kind of combination I think.

5a40c7b80a3baebb2ffe37a87c422f94--parenting-memes-parenting-teenagers-humorSo today I had BOTH daughters go work out with me. Mickey is still rehabbing the twisted ankle, but there was no running so she thought she’d do ok. And AJ wanted to sleep in with the dog, but felt “peer pressured” into going this morning, so she went too.

We weren’t alone… Coach Drea had the three of us, plus Dee, Caleb, and Brianne. My girls may have been grumbling when they got there, but they did well once they got underway.

Warm-ups started with:

  • A pair of folks (I rowed with Caleb) doing 100m each, 2x through (we did 3x)
  • 30 second handstand hold
  • air squats on the wall (hands overhead)
  • Another 2x row 100m
  • Hollow body hold
  • 10 push-ups
  • some HSPU practice on the floor with plank push-ups and then pike push-ups
  • HSPU practice on the wall
  • some deadlift warm-ups

And then we warmed up to our working weights for the workout itself.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1The workout was a good one:

  • Complete as many rounds as possible in 15 minutes of:
    • 30 squats
    • 20 handstand push-ups
    • 10 deadlifts, 225/155#
  • Level II: 30/10/10@ 175/115#
  • Level I: 20/10 push-ups/10 @ 115/75#

Though I can do 225# deadlifts, I can’t do them quickly. And 20 HSPUs would be enough to kill me in one round. So (with Drea’s blessing) I went to Level II — 175# on the barbell, 10 kipping HSPUs, and air squats. I was shooting for 3 rounds.

I made it through 3 rounds plus 33 reps (30 squats + 3 HSPUs). 33 total kipping HSPUs is the most I’ve done in a long time, so that made me happy. With a good kip HSPUs get much easier. Go figure. πŸ™‚

The girls did well too:

  • AJ got through 3+45 (85# deadlifts, HSPU on a box, and 30 air squats)
  • Mickey got through 4+8 (85# deadlifts, a handful of HSPUs and mostly pike push-ups, and 30 air squats)

1kiekqI was only a couple of reps behind Caleb, so that made me happy. I never stopped moving. I just wanted a few more HSPUs at the end but it took me three tries to kick up to the wall and stay there. Oh well.

Great work 8:30 class!

The 9:30 folks were getting started (Nick, Lisa, Brent, and Elyse) when we headed out, so hopefully they have a good time with it.

So far this week has been good on the workout train. Tomorrow is a rest day, then in Thursday mid-day and looks like we’ll make a Saturday team WOD, so that makes me happy!

Thanks Drea!

Wall balls make me want to hurl

Some days you’re the wall and some days you’re the ball, but none of that stops those wall balls from being awful.

Today I managed to squeak in for an 8:30 class with Coach Drea and a mess of great folks – Jonathan, Jake, Caleb, Carrie, Jenny, Connie, and Tionne. The place was hopping.


We started with a 400m run and then came in for a bit of a warm-up with a kettle bell.

  • 5 minute AMRAP
  • 5 one-armed kettle bell clean and jerks
  • 10 kettle bell swings
  • 15 kettle bell deadlifts

I think I got through the whole mess maybe twice. I wasn’t pushing all that hard and there was a lot of talking during the whole thing. πŸ™‚

climbing-rope-atje23--853-pFrom there we grabbed an empty barbell to warm up with some deadlifts, push presses, and push jerks, before adding weight to the bar to get up to our working weight for the workout…

  • 3 rounds for time of:
  • 3 legless rope climbs
  • 6 push jerks, 225/155# (185/125# level II, 115/75# level I)
  • 12 deadliftsΒ (same weight)
  • 24 weighted sit-ups
  • 48 wall-ball shots, 20/14# ball

Since all of the push jerks needed to come from the floor (you had to clean it at least once), I knew 225# and even 185# would be pushing it. I scaled to 135# and then added to 155# for the workout. It made for very light deadlifts, but meant that I could clean it and probably get it overhead.

We had a 30 minute time cap. I did not finish, but got through 2 full rounds with legless rope climb attempts. Managed to get close to the top (within 2/3 feet) most of the time and was happy with that. But the wall balls absolutely killed me.

It took 13 minutes to get through the 1st round and in the middle of my wall balls for the second round I had to go outside because I thought I was going to hurl. I don’t do that often, but I guess wall balls bring out the best in me. Not.

This was a killer workout. Great work to everybody who finished it!


CrossFit Total, January 2017

Your CrossFit Total is one of those magical numbers at the box. Sometimes it goes up. Sometimes it goes down. But it’s a good indicator of your strength numbers across the board. Deadlift. Strict press. Back squat. Covers most of the major groups of movements. Lifting. Squatting. Pushing.

January 21, 2016 at 0141PM (1)We had a huge class today for Coach Drea. Ev and I, Jonathan, Amber, Vivien, Carrie, Jenny, Nic & Nichole, Adrienne, Jake, Tionne, and Caleb.

We did a 500m row, talked about the workout, then broke into little groups to get stuff done. I worked with Jake & Jonathan and Caleb joined us.

Started with back squats. We warmed up with a few reps with an empty barbell, then started adding weight. I got all the way to 315# today. Crazy.

Looking back at my notes, I was all excited. I thought I had achieved an impossible 50# increase in my PR. Apparently not.

  • 225# (2013)
  • 245# (2014)
  • 265# (2014)
  • 275# (2015)
  • 295# (2016)
  • 315# (2017)


11041187_10153302669719648_2090122082587817495_nSo only a 20# PR there. I was confused by my notes which had me doing 265# 5x a few months ago. Even so, first time I’ve broken the 300# barrier on a squat!

Then we did strict press. Same general rules applied. Warmed up with an empty barbell and then started adding weight. I got to 155#.

  • 85# (2013)
  • 115# (2014)
  • 125# (2015)
  • 145# (2016)
  • 155# (2017)

So a 10# PR there.

And then we moved to deadlifts. I thought I’d be doing ok there after doing a bunch of 315# deadlifts touch and go a couple of Saturdays ago. But my form was crap today and my lower back was bugging me so I didn’t get far. Only hit 335# there.

  • 295# (2013)
  • 315# (2014)
  • 325# (2014)
  • 335# (2014)
  • 355# (2015)
  • 345# (2016)
  • 335# (2017)


Barbell_DeadliftI’m going the wrong way on this one. Definitely need to take some time to work on form here.

Even so, my CrossFit Total hit 805# today (315# + 155# + 335#), so I’m not going to sneeze at it.

Based on my old #s, my previous totals were:

  • 605# (225# + 85# + 295#) (2013)
  • 715# (265# + 115# + 335#) (2014)
  • 755# (275# + 125# + 355#) (2015)
  • 785# (295# + 145# + 345#) (2016)
  • 805# (315# + 155# + 335#) Β (2017)

At least overall my strength is going the right way. πŸ™‚

Great work today everybody!


Get by With a Little Help From Your Friends… (Team WOD)

Today is the last day of 2016. And how better than to go out with another crossfit workout? It just so happens to fall on a Saturday, so a regular team workout day. And we got to revisit a workout we didn’t actually get to go through earlier in the month due to weather.

The whole Fitzy clan went this morning, with a bit of grumbling and groaning. But we were definitely not alone… We had Drea & Jimmy, Brent, Caleb, Todd, Jonathan, Sarah, Lori & her daughter, Emily, Deana, Jenny and her daughter, Monica & Dan, Stacy & Shaun, Megan… the list goes on. Plus we got to see Clare with her new dog Penny (cute!).

The workout was for teams of 3 and I think we had 6 or 7 teams of 3 or 4 people in all. Lots of bodies.

Once we were all done milling about, we started with one of Jimmy’s warm-ups that included everything and the kitchen sink. Stretching. Running. Butt-kickers.

From there, we divided into teams and set up “stations” for the various parts of the workout… I had the good fortune of working out with Todd, Brent, and Jonathan today. So we did a workout designed for 3 people as a 4 person team. As a result, we got done much faster than I think we expected. πŸ™‚

reading-the-wod-memeThe workout itself was the 2013 Regional Marathon…

  1. Jackie
    • 1000m row
    • 50 thrusters (45/35# bar)
    • 30 pull-ups
  2. 30 burpee muscle-ups (or C2B or pull-ups or ring rows)
  3. A quad…
    • 100 wall balls (20/14#)
    • 100 chest to bar pull-ups
    • 100 one-legged squats, alternating
    • 100 one-arm dumbbell snatches, alternating
  4. 21-15-9
    • Deadlift 315/220#
    • Box jumps 30/24″
  5. A quintuple…
    • 100 double-unders (or singles)
    • 50 handstand push-ups
    • 40 toes to bar
    • 30 shoulder to overhead (160/115#)
    • 90 ft walking lunge (or 30 in-place lunges) with 160/115# in a front rack

Yeah… It looked pretty hairy. At least it did until we broke it up with 4 people.

PullupWe started with #5 and then did #1-4 in order. And some folks (Caleb, Jimmy, Shaun) even added a 6th workout with rope climbs, heavy squat cleans, and a run.

Armed with knee sleeves and wrist wraps, we tackled this one. I felt like I held my own in the early going for this one. Single-unders were easy and then I banged out 9 strict HPSUs on the wall pretty quickly. I did a handful of awkward single toes-to-bars. And we did 135# for the barbell movements. S2OH wasn’t bad and I let the other guys bang out the lunges.

From there, the row wasn’t bad, the thrusters with an empty barbell felt great, and I think Todd did most of the pull-ups in butterfly mode.

t-rex-hates-wall-ballsThe burpee muscle-ups got awkward as all get-out. I’d burpee and then try to jump into a C2B. I only may have done about 6 of them.

I did 20 wall balls, flailed at a lot of jumping C2B, did pistols on a bench after an aborted attempt to do them to a medicine ball, and then did a ton of snatches with a 35# kettle bell (the other guys used a 53# I think).

Once we got to the deadlifts, I was content to let Brent & Todd do all the 30″ box jumps and do my part on the heavy deadlifts. But they must not have been too heavy because I did sets of 7, 5, and 4 as touch-and-go at 315#. Not too shabby.

We finished the whole thing in 43:15. Crazy. But I was glad when we were done. There were areas I didn’t do well in, but I feel like I made up for that in others, so hopefully I wasn’t too much of an impediment to the rest of the team. πŸ™‚

Honestly everybody was moving really well. The whole place was hopping!

Huge thank you goes out to my team. In a week I’ll be doing another mini-competition with Jonathan over at Pick-it-Up and I have to say I’m excited about it… if I can get all my joints to be happy again between now and then and go back to work this week. πŸ™‚

Great work everybody! Hope you all have a fantastic New Years’ Eve and New Years’ Day! Stay safe and have fun! Let’s hope 2017 continues the great ride of crossfit!

Deadlift Day

So workout #2 of the week… deadlifts. Much better than lifting a 70# kettlebell 150 times yesterday, right?

Well, maybe. Helps if you are in touch with reality about 1RM #s when you go in. Oops.

We had a good group of 6 of us for Coach Drea – me, Ev, Tionne, Brent, Jed, and a new gal.

banded-stretch-hamstringAnyway, we started with some hamstring work with a lacrosse ball on a plyo box and moved to a banded hamstring stretch on the floor before doing a 500m row (or 2 minutes on the devil’s tricycle), followed by another 3 round warm-up metcon:

  • 20 seconds of banded good mornings
  • 20 seconds of inchworm push-ups
  • 20 seconds of in-place lunges

From there we started pulling weights and such together, plus a PVC pipe. We did some deadlift refresher movements with the PVC pipe and then the empty barbell before starting to load our dumbbells for:

  • Deadlift – 1-1-1-1-1-1-1

Seven sets of increasing weight, moving towards our old 1RM or establishing a new one.


We warmed up with touch-and go at lighter weights. I did:

  • 5x @ 225#
  • 3x @ 275#
  • 1x @ 315#

And then we got started. We’d do 1 attempt (or 2) and then rest 3 minutes before going again:

  • 325#
  • 335#
  • 345# (1 failure, 1 success)
  • 355# (2 failures)
  • 345# (1 failure)
  • 335# (1 failure)
  • 315#

I went in with a number in my head that had nothing to do with reality because I didn’t bother to check my PR list. I thought my 1RM was 405#. Um. Nope. Let’s try 355# set about a year ago. And I was unhappy the last time we did PRs for deadlifts and I could only hit about 295#.

So I hit 97% of my 1RM. I really shouldn’t have been giving myself that much grief I guess. πŸ™‚

Great work everybody! Lots of PRs today – so congrats to everyone who achieved that! Woot!

Deadlifts, Deadlifts, and more Deadlifts

After yesterday’s cardio-fest, it was good to get back to the box today and move some weights. πŸ™‚

Arrived at 8:30 with my wife – and we joined Sarah, Jessica, Danielle, and Jenny with Coach Bill.

20160518_103040Started with some foam rolling and hamstring mashing with a lacrosse ball, and then did a bit of a warm-up after a 200m run…

  • 10 Goblet squats (45# kettle bell)
  • 10 lunge series (forward, back, side, side)
  • 10 Split squats (no weight, off the box)
  • 10 Glute Bridges

We did one round of sets of 10 and then a round of 6s before we started the actual workout.

  • Deadlift 10-5-3-1-1-1-3-5-10 reps – count the heaviest weight you did at the top


We were supposed to start at 60-70% and maybe match or beat your one rep max at the top. I didn’t quite get there.

  • 225# x10
  • 275# x5
  • 305# x3
  • 325# x1
  • 345# (failed twice, moved on)
  • 325# x1
  • 305# x3
  • 275# x5
  • 225# x10

If you add all the weight I lifted successfully, that was nearly 10,000 pounds – 9730#. Not bad for a morning, moving 5 tons. πŸ™‚

My most recent 1RM was 335#. My old 1RM was 355#. I was trying to split the difference. It didn’t quite work. I think I could have done 335# but it wouldn’t have been pretty.Β But doing a (mostly) body weight deadlift (98%) twenty times isn’t too shabby.

Great work everybody! There was a lot of weight flying around. πŸ™‚

Thanks for keeping everybody moving Bill!


Assault Bike be Damned

So you might notice that I’m a bit behind in these write-ups. Or you may not. I’m not sure who all pays attention these days, if anybody. πŸ™‚ But the last couple of days of work have left me zero time to write up a few things. Now that it’s Saturday, I hope to remedy that.

Let’s start with the Thursday workout. I had morning meetings and other stuff going on, but I made it in for a Noon workout with Coach Bill and Samantha (with her beautiful 4 month old kiddo who hung out with Bill while we worked).

Elyse and Logan were working out when we got there. Elyse was on the ground recovering from a workout. I wasn’t sure which one until a bit later when she said that she did the day’s metcon and it was awful. πŸ™‚

silly-walkWe started with an 800m run. Let’s start with that. Frankly I don’t usually do well on 1/2 mile runs. But working on the lighter step with the balls of the feet instead of the heels made it almost ok. We did one lap to the top and back and had to pause as a car drove through the side alley to the parking lot – less than 20 seconds or so – and then did a second lap. And I ran both.

Was it easy? No. Was it easier? Yes. And I’ll take that.

Next up we did a ton of accessory work like we did the week prior.

  • 2×10 (heavier than last week)
  • Split squat
  • Weighted step-ups
  • Incline dumbbell bench press
  • Bent over barbell row
  • Sumo deadlift
  • Single leg deadlift with dumbbells

Incline_Dumbbell_Press_M_WorkoutLabsUm. These sucked. I worked with two 45# dumbbells and had issues off the bat. So my split squats became body weight after a few reps, as did my weighted step-ups. Tried the padded plyo box for the first time and it seemed a bit wobbly, so I got a regular one. It didn’t really matter. From there on I was ok, if awkward and unbalanced.

I used 95# on the bar and continued with the 45# dumbbells. Made it through one complete round of 10 reps and started over. I think I got through the incline bench press and into the bent over barbell row when we ran out of time.

Then the “fun” began. The metcon was anything but. It was a series of three AMRAPs with a 5-minute rest in-between.

  • 5 min AMRAP
  • 21 Cal Assault Bike
  • 21 Deadlift #95/65
  • 5 min rest
  • 5 min AMRAP
  • 15 Cal Row
  • 15 Front Squats #95/65
  • 5 min rest
  • 5 min AMRAP
  • 40 Double Unders (80 singles)
  • 20 Wall balls

Um. This also sucked. πŸ™‚

assault-bikeWhen I asked Bill how other folks had done, he said they were averaging about 2 rounds on each AMRAP. So I said that meant I’d probably do one and a bit more. Funny that. I averaged about 1.5 rounds on each.

  • 21 cal on assault bike/21 deadlifts @ 95#/21 cal on assault bike
  • 15 cal on rower/15 front squats @ 95#/15 cal on row
  • 80 single-unders/20 wall balls/80 single-unders/6 wall balls (20# med ball)

Yeah, that sucked.

I really don’t like the Assault Bike at all. My left knee was complaining almost immediately and getting off the damn thing I just about killed myself. Deadlifts weren’t awful, but getting back on the assault bike was a challenge. I would do 8-10 calories and have to pause to give my knee a break, then go again.Β And the front squats were hard simply because my knees were so fired up.

It was a good metcon. The limiting factor was me. πŸ™‚

So thanks Bill – and great work Samantha! I’d say it was fun but I’d be lying. πŸ™‚