Tag Archives: hspu

A Little Nate in My Day

Surprisingly, today was a day off. Ev had it off and I took it off so we could hang out together. And how should it start but with some crossfit? πŸ™‚

We went to the 8:30 class with Coach Drea… Bri, Melissa, Dave, KB, Maria, and a new person joined us. And since it was snowing outside, we were happy there was no running in the warm-up. πŸ™‚

tiltingThe warm-up was 2 rounds of:

  • 5 windmills
  • 10 kettlebell deadlifts (started with 20# and moved to 35#)
  • 10 Russian kettlebell swings
  • 10 goblet squats
  • 10 American kettlebell swings
  • 10 forward arm raises with a dumbbell (used 10#)
  • 10 side arm raises (only used 10# dumbbells for first round and then went without)
  • 10 chicken wing arm raises (10# dumbbell)

We were also supposed to do a crab walk, but she was nice and didn’t have us do it. πŸ™‚

When that was done we warmed up a few kettlebell swings, talked about handstand push-up variants, and worked through some ring muscle-up progressions. I only felt like I was holding my own on the KBS during the workout – I fell apart on the HSPUs and by the end my MU progressions on the rings were crap. πŸ™‚ So, sorry Nate — this has never been my workout.

kettlebell-swingNate is a hero WOD named for Chief Petty Officer Nate Hardy who was killed during combat operations in Iraq back in 2008.

  • Score type: Rounds & Reps
  • Competitor
    • 2 muscle-ups
    • 4 HSPUs
    • 8 kettlebell swings (70/53#)
  • Performance
    • 2 assisted muscle-ups
    • 4 HSPU progressions of some variety
    • 8 kettlebell swings (53/35#)

survived-didnt-dieSo how’d it go? I kind of hinted earlier… not the greatest.

  • Muscle-up progressions – I did two of these while on the balls of my feet and nearly parallel to the floor, pulling through and pushing myself up at the top
  • HSPUs – with an abmat planted on a 15# plate, I varied these a bit… tried to do as many kipping HSPUs as I could, mixing in the occasional strict HSPU — and when all of that fell apart after 4 or 5 rounds, I dropped to pike push-ups
  • Kettlebell swings – I used a 53# kettlebell and managed these unbroken for the most part
  • Rounds & Reps: 8 + 6 — made it to the KBS in round 9 but didn’t have enough time to get one in

Did I have fun? Yes. Did I knock this workout out of the park? Definitely not. But that’s ok. There’s always tomorrow!

Great work 8:30 class (and 9:30 with Bill)! Thanks Drea!


Twofer 24 hours

It’s Tuesday, but don’t let that fool you. I did get a workout in yesterday. Went in last night for a 4:45 class with Ev and this morning for the 8:30 class. That’s two workouts in less than 18 hours. Kind of did that over the weekend between 18.1 and Kiana’s WOD too. Not sure how wise it is, but I’m still moving so we’ll count it. πŸ™‚

So this post will be in two parts… Last night and today.

Last Night

Monday morning was messed up, but we had the potential to work in a 4:45 workout yesterday afternoon. So I went in with Ev for a class with Coach Isaac.


When we got there, Isaac & Jordan were both doing 18.1, so we cheered them on and warmed up a bit. By the end, Isaac was pretty wiped out (he’d been sick a few days) but he recovered a bit and was able to lead us through the warm-up and WOD.

We were definitely not alone either… Pretty good crowd – Jonathan, Katie, Deana & Marino, Karen, Jake, Steve, and Shaun. As you might imagine, there was a lot of good natured banter. πŸ™‚

old_windmillThe warm-up was a new one…

  • windmills
  • lunge reaches
  • I’s, Y’s and T’s on the floor, face down
  • single-unders (running ones HA!)
  • side planks

We did a little warm-up with the movements of the day – the push press and the power clean. But pretty much we jumped right in.

  • Performance
    • 21-15-9 reps for time of:
    • Push presses
    • Power cleans
    • 115/75#
  • Fitness
    • 12-9-6 reps
    • 95/65#

January 21, 2016 at 0141PM (1)When putting some weight on the bar, 95# felt pretty good but 115# was a bit hinky after 18.1, so I decided to go with the Performance reps with the Fitness weight.

  • 21-15-9
  • Push press & power cleans
  • 95#

We were shooting for 8-10 minutes. I was just shooting for finishing and continuing to move. πŸ™‚

I finished in 6:44. Just a wee bit under the 8 minute goal. πŸ™‚ So I probably should have upped the weight to 105#. πŸ™‚

Ev moved pretty well herself, doing 21-15-9 with 65# on the bar and finishing in 6:16.

It’s very rare I finish UNDER the time they want us to shoot for, so I was quite happy with both our scores. πŸ™‚


Today was a bit more normal for me, so I could squeak into an 8:30 class with Coach Drea. We had another great group though, with Caleb, Melissa, Logan, and Dave.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1We did the same warm-up as last night, but added more single-under and double-under practice as well as some bear crawls, pike push-ups banded shoulder work, and banded good mornings. Once all that was done, we did a little rowing work, talked about HSPUs and rope climbs, and then tackled the workout.

  • 3 rounds for time:
    • performance
      • 21-cal. row
      • 9 handstand push-ups
      • 2 rope climbs, 15-ft. rope
    • fitness
      • 15-cal. row
      • 12 push-ups
      • 3 lay-to-stand rope climbs

This one got a little hairy in spots (*cough* HSPUs *cough*) but my version of the workout became:

  • 3 rounds for time
    • 21 calorie row
    • 9 kipping handstand push-ups (or as many as I could do before dropping to pike push-ups)
    • 2 attempts to jump and lock feet on the rope and 2 lay-to-stands

sportsrow-800pxI was not fast. Finished in 13:06.

  • Rows went well. I finished 21 calories in 1:01, 1:20, and 1:31
  • HSPUs – did 5 and 4 in the first round, 5 plus 4 pike push ups in the second, and 2 plus 7 pike push ups in the third
  • rope climbs went pretty well – getting better at locking my feet. just have to make it a bit more sturdy so I can stand and pull myself up to the top. getting there a little at a time

Slow and steady today. I’ll take it. πŸ™‚

So there you have it… Two days in one. Woot! Thanks Isaac & Drea for the fun classes. Great work folks!

Regionals Workout #1, Scaled

Hello Thursday. Apparently it was the day to bolt everything together as best I could and attempt another CrossFit Games Regional Workout… This one was 2017 Regional Workout #1. The one that we watched Games-level athletes complete in less than 15 minutes.

games-2017-logo-1600x630I wasn’t looking forward to this one, but that’s part of what makes CrossFit interesting every day. It changes daily and challenges all the aspects of your movement capabilities. This was no difference.

Ev, Mickey, and I arrived this morning for Coach Larry’s class. We were joined by Bri, Sarah, and Caleb. Danielle joined us too but was doing the Lurong workout today, but we started with several minutes of mobility work (foam roller and then banded shoulder work on the rig) before running a 200m light jog.

When we came in we did three rounds of:

  • 10 air squats with a med ball (20/14#)
  • 20-30 second hollow body hold on the rig
  • 20-30 second handstand hold on the wall

I helped Ev get up into a handstand a few times on the wall, but otherwise it wasn’t too bad.

Josh Bridges crushed this workout inΒ 14:16.35

Once we were all done, we talked about the workout:

  • Score Type:: Total Time
  • parker-igRx/Level II
    • For time, wearing a weight vest:
    • 1,200-m run
    • Then, 12 rounds of:
    • 4 strict handstand push-ups
    • 8 chest-to-bar pull-ups
    • 12 squats
    • Men wear a 20-lb. vest
    • Women wear a 14-lb. vest
  • Level I
    • For time, wearing a weight vest:
    • 800-m run
    • Then, 9 rounds of:
    • 4 pike push-ups
    • 8 chest-to-bar ring rows
    • 12 squats

Some of us (Bri & Caleb) wore a weight vest for the run and then dropped it for the rest. The rest of us skipped the weight vest entirely.

I ended up with:

  • 1200m jog (900m actual jog, 300m walk — doing the 200m flat path to avoid the hill in the hopes to not stress my knees as much) – took around 9:30
  • 4 strict HSPUs (25# weight plus abmat)
  • first round, 3 C2B (slight jump) and 5 pull-ups, all other rounds 8 pull-ups as high as I could pull to my chest
  • 12 air squats
  • I did that for 9 rounds and finished at 35:36

time-371226_640How’d other folks do?

  • Bree finished in 29:49
  • Ev 30:30
  • Mickey 29:52 (ring rows)
  • Caleb 30:08

Not sure how Sarah did, but I’m sure she crushed it.

I actually feel guilty about not finishing the last 3 rounds, but I had a few things working against me: time (I was out of time and couldn’t just keep going, needed to get back to work), my right hand (even with wrist and hand wraps) was starting to rub open a blister, and I was having a harder and harder time pulling on the rig to do pull-ups.

I should have finished. But oh well.


Thanks for the encouragement today Larry! I appreciated it. πŸ™‚

And great work everybody!


The Merry Twelve Days of Christmas WOD

Well, I was merry when I began and exhausted at the end, so I guess it did its duty today. πŸ™‚


If you haven’t seen the “Twelve Days of Christmas” WOD in various places, it’s a workout where you follow the same scheme as the “Twelve Days of Christmas” song and do a different body weight or barbell movement for each “day”, using the rep scheme from the song…

1 squat clean, 2 pull-ups, and 30 double unders (or single unders), etc.

Today CrossFit Continuum ran the 12 Days WOD three times – 9, 11, and 1. The Fitzy clan went to the 9am workout to get it out of the way early. And we weren’t alone. πŸ™‚

Coach Larry kept us moving. We had Caleb & Megan, Clara, Vanessa, Stacy, Danielle, Brent, Bill, Todd, and a few others milling about. It was packed. We had people all over the place.

We started with a 400m team run (an “Indian run”) with a medicine ball that we passed from person to person until we hit the end and then that person ran it back to the front and started over. It became guys vs. girls pretty quickly and the girls showed us up. We won though because guile beats skill apparently. πŸ˜‰

After that we did some warm-up stretches as a group — Spider-man lunges, jumping jacks, etc. — and then Larry went through a quick refresher on some of the movements with a PVC pipe and watched us go through them.

This was a fun group so everyone was giving everyone else grief, of course. πŸ™‚

And then the real fun began. This is always a challenging workout Β I worked with Brent – he and I kind of waterfalled our way through most of the movements:

  • santaimages1 Squat Clean 135/95
  • 2 Muscle-ups/Chest 2 Bar/Pull-ups/Toes to Bar/Knees to Elbows
  • 3 30 Double unders or Single unders
  • 4 Burpees
  • 5 Box Jumps 24/20
  • 6 Thrusters 135/95
  • 7 Hand Stand Push-ups or Pike Push-ups
  • 8 Goblet Squats 53/35
  • 9 KBS 53/35
  • 10 Wall Balls 20/14
  • 11 Situps
  • 12 Push jerks 135/95

We adjusted the weight from 135# to 115# and scaled in a few other places. I did jumping C2B, single-unders, step-ups (with a few 20″ box jumps), and I did a few HSPUs but quickly fell to pike push-ups.Β The killer? The squat cleans. Wow. Those 6 reps were the roughest part of the whole thing.

Brent hummed right along through all of it. I think he said today was the first HSPU he’d done since his elbow surgery and he looked great. He did Rx movements through most of it too.

I slowed him down a bit. But we finished the whole thing in 58:34. I was the last one to finish off the push jerks I think, but wast just happy to get it done and under an hour. πŸ™‚

Ev and the girls did great. But everybody kicked butt. Great work folks!

And now… on the last day of Christmas my true love gave to me a rest day! πŸ™‚ And maybe some ice for my sore body parts after 6 days of workouts this week. πŸ™‚


We wish a big Merry Christmas to every one of our friends and coaches at the box — and all those CrossFit peeps we’ve met this year from all over the place. It’s been another fantastic year of CrossFit for us and it’s not even quite over yet.

Merry Christmas, Happy Holidays, and Well Wishes for Everyone!!

Bench Press and Box Jumps, Oh My!

We’re halfway through my week. Amazing how much better Tuesday looks when it’s your hump day. I’m ready to be to my long weekend already!

It’s Tuesday. No meetings to contend with. A bit of work, Ev took the kids to the bus and to school. A shockingly quiet day.

Ev made it to the workout today at 5am. As I have said multiple times before, this is crazy talk. But according to Drea there were 15 people in the 5am class today. That’s insane. I may have sleeping issues, but that doesn’t mean anyone should have to deal with my ugly, cranky mug at 5am.

jumping-jacks-5JBrue-clipartSo I went to the 8:30 class. πŸ™‚ Drea had me, Elyse, Sarah, Melissa, and Jake. So a small class compared to 5am!

We started with a 200m run and then did a little warm-up WOD:

  • 3 rounds for time
  • 5 burpees
  • 10 air squats
  • 15 jumping jacks

Yay, burpees?

From there we split up a little. I worked with Jake on bench press on one side and the ladies worked on the other side. Jake was in his own category however for bench press, ending up with 5 reps at 315#. I was much more modest using the following math:

  • 1RM = 230#
  • 90% of 230# = 205#
  • 65% of 205# = 135# (did this x5)
  • 75% of 205# = 155# (did this x5)
  • 85% of 205# = 175# (did this x3 with one ugly one and one that shouldn’t count because Jake was spotting me and helped with that one)

Barbell_Bench_PressCompared to Jake’s 315# there was no way. 315# is a deadlift weight for me and a heavy one at that!!

So great work Jake!

Once that was done, we got out equipment for the day’s metcon. We needed a plyo box for box jumps and whatever pad or setup we needed for the floor for handstand push-ups.

  • For time:
  • 50 box jumps, 24/20-inch box
  • 25 handstand push-ups
  • 40 box jumps, 24/20-inch box
  • 20 handstand push-ups
  • 30 box jumps, 24/20-inch box
  • 15 handstand push-ups
  • 20 box jumps, 24/20-inch box
  • 10 handstand push-ups
  • 10 box jumps, 24/20-inch box
  • 5 handstand push-ups

box-jump-failI scaled to Level II which was 30/12/25/10/20/8/15/6/10/4 and used a 20″ box instead of a 24″ box. And I did HSPUs to a 25# weight with one abmat as long as I could. I got through the first 22 and then shifted to a half HSPU/half pike push-up scheme. Between my right wrist and my biceps, I went to failure fairly quickly.

Someday I’ll figure out how to make my kipping HSPUs more efficient. I did do a few, but it was mostly strict. As soon as I lose tension in the elbow, I’m having a devil of a time generating momentum back up the wall. I suspect that’s due to the lack of kip.

But here’s my win for the day. That’s the most box jumps, even to a 20″ box, that I’ve done in one workout in forever. That’s 100 solid 20″ box jumps for me. And I’ll take it.



Great work everybody! I think though I’m proud of the box jumps it was the HSPUs that smoked me (and everybody else).

Thanks Drea for the encouragement and Jake for the spotting today! Have a great day folks!

Regional Nate…

I didn’t make it into crossfit yesterday because, honestly, I had too many other things on the agenda. But I wanted to get in today because I needed to… At least that’s what I’m telling myself. πŸ™‚

20160518_103052After an 8am meeting at work, I slipped out for the 9:30am class at CrossFit Continuum. Coach Bill was finishing up with the 8:30 class, which had quite a good crowd – Sarah, Maria, Carrie, Melissa & Todd, Adrienne, Danielle, and David. They were still chugging through the end of the day’s insanity and I had an opportunity to play with little JR and Jayda while I stretched a bit.

For the 9:30 class we had Ashley, Joel & Jodi, and Andrea. We started with a 400m jog, did some overhead plate presses, a 30 second handstand hold, some ring rows, and a few kettle bell swings. Once all that was done, we worked through the muscle-up transitions, talked about handstand push-up modifications, and did a few kettle bell snatches to get everything moving…

The workout itself was “Regional Nate” from the CrossFit Games Regional competitions… 10 rounds for time with a 20 minute time cap…

  • 4 strict muscle-ups
  • 7 strict handstand push-ups
  • 12 kettle bell snatches (70/53#)

20160518_103027I don’t know about you, but muscle ups are a pipe dream for me and though I can do a few handstand push-ups, there was no way I was doing a KB snatch with a 70# KB (or even a 53# KB for that matter).

So I scaled the workout…

  • 4 muscle up transitions
  • 4 strict HSPUs (or 4 pike push-ups)
  • 12 KB snatches (first with a 45# KB and then 35#)

I got through 6 full rounds plus 15 reps (6 KB snatches short of finishing the 7th round). It was awful. My shoulders were on fire after the 2nd round. Β I dropped to a 35# KB after the 3rd round. I dropped to pike push-ups after 4 rounds. Continual adjustments just to keep going.

Jodi, Andrea, Ashley, and Joel were all chugging along. Joel kept going even after time was up just so he could finish out his 10 rounds. They all did fantastic.


To say that I’m a wee bit tired after that workout would be an understatement. I should have done better. But at least I kept moving for the most part.

Plus I got to see a few other folks. Jimmy was there post-surgery and he looks like he’s doing well. Drea and Logan and Elizabeth were there getting ready for the advanced class. And I wish Elizabeth well on her move!

So it was a good day… now I need to fire back up so I can get some work done… HA!

Have a great day folks!

A Bit of Diane in My Day

What is it about all the named workouts of late? Fran, Karen, Linda… now Diane?

For the third workout of the week, I was pleased that I could slip into Crossfit Continuum for an 8:30 class with my wife, our friend Danielle, and the rest of the folks. The holidays are upon us and one of my standing meetings has been canceled for a few weeks so I could get back to working out with my wife!

All together for Coach Drea’s 8:30 class it was me, Ev, Danielle, Jonathan & Sarah, Todd & Melissa. We had a fun group (it’s always fun, so I don’t know why I always say that!)! πŸ™‚

20151217_094326Started with a 500m row and then did an assortment of things such as handstand holds, half handstand push-ups, a reverse grip hold on the rig, bridge-ups, one-legged deadlifts, and so on. That was before we worked on our deadlift skills, focusing on correcting our form a bit. Same with handstand push-ups.

So what is Diane? It’s 21-15-9 reps for time of…

  • 225/155-lb. deadlifts
  • Handstand push-ups

Amazingly I could do both of these movements. I didn’t even have to scale (much). Rx all the way! Now I won’t say that my HSPUs (down to a 45# plate and one abmat) were fantastic towards the end (my last 3 were awful). Nor can I say that I did touch-and-go with all 45 of the 225# deadlifts (I did touch-and-go for the first 31 and then just started picking up the bar and dropping it).

20151217_094319Apparently we were supposed to shoot for a 5 minute time. When I hear that from a coach, I automatically double it. Someone at our box may have a sub-5 minute time. She suggested that most of us shoot for 8-10 minutes.

So how’d we do?

Not too shabby actually!

I managed a 9:56 time. I’ll take sub 10!

Ev flew with her mods. She did the prescribed weight for deadlifts and did push-ups off a 24″ box and managed a super speedy time of 5:21. I think when she figures out how to kick up to the wall consistently she’s going to kick even more butt. πŸ™‚

Danielle scaled a bit (125# deadlifts) and kicked up to the wall – so she did awesome with a 6:26 time. Everybody else ranged from 7 to 10 minutes as well – so we all kicked butt!

Great work everybody! Plus we got to give Coach Bill a little grief when we were done, so that was fun. πŸ™‚

Hope everybody has a great day! I’m ready for the holidays to be here so I can get more crossfit into my week!