Tag Archives: strict HSPU

7 Minutes of Shoulders

Morning folks. Managed workout #3 of the week today and came in for the 8:30 class with Ev & AJ. And we were far from alone. Coach Drea had a full house today: Connie, Matt & Abigail, Logan, Larry, Bri, Maria, Trey, Michael, and Ant. It was a hopping place.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1Started with the warm-up for the week before going through a couple of things…

  • First, I tested if I could do any strict HSPUs to a single mat today. Um. Nope! Pike push-ups for the duration. πŸ™‚
  • Second, we did a lot of sumo deadlift high pull warm-ups, which I could do.

Warmed up with a 75# SDHP before shifting to the 95# SDHP I’d be doing the workout with. And I did attempt one more strict HSPU on the wall before we started, but I couldn’t keep tension long enough to get all the way to the mat. I suspect it’s still range of motion on that one and some weak muscle groups.

But I was good to go with pike push-ups on the floor and some 95# SDHP. The workout was:

  • 7-minute AMRAP
    • Sumo Deadlift High-Pulls, 5 reps (95/65# performance, 55/35# fitness)
    • Strict Handstand Push-ups, 3 reps (Performance) or 5 pike push-ups (fitness)


I used 95# on the bar for 5 SDHPs and did 5 pike push-ups on the floor.


So how’d we do?

  • AJ got through 10 rounds plus 3 at 45# doing pike push-ups off a box
  • Ev got through 9 rounds plus 6 at 65# with pike push-ups on the floor
  • And I got through 8 rounds plus 3 at 95# with pike push-ups on the floor

Not too shabby. The place was definitely busy!

Got done with that, cleaned up and did a bit of mobility, and now we’re off to the races again. Hope everybody has a great Thanksgiving if we don’t see you!


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!