Tag Archives: strict HSPU

Weird Occurrences DO Happen

Some things haven’t really changed in the nearly 5 years since I started crossfit, or so I thought. Going all the way back to February 2013, I have stated unequivocally that I only have two speeds – slow and stop. I may have to revise that based on my performance over the last couple of months.

More and more of my weekly workouts are happening within the time frames my coaches have given me. And that includes a few workouts where I’m scaling less and less. Guess something must be working.


Today I headed in for a more normal, 8:30am class with Coach Drea. And like always we had a fun group — Bill & Amber, Ashley, Lara, and Logan.

We started out with the same warm-up as last night, plus some foam rolling of our lats and a bit longer couch stretch before we did some straight-leg deadlifts with a PVC pipe to continue warming up our hamstrings.

From there it was deadlifts. 75# for a bit, then 135#, then I popped up to 185#. They felt ok, so I figured I should be able to do those touch and go for a while.

And we did some chatting about HSPUs and proper form. We had a few scaling options for strict HSPUs, so I figured if I had to I could drop from 2-mat strict HSPUs to pike push-ups.

  • 3 rounds for time of:
    • Run 800m (performance)/400m fitness
    • 15 deadlifts, 185/125#Β  (performance) or 115/75# fitness
    • 8 strict handstand push-ups (performance) or pike push-ups (fitness)

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1It is still slick and snowy outside, so rather than risk running I decided I’d row instead. So my workout looked like:

  • 3 rounds
  • 1000m row
  • 185# deadlifts x15
  • strict HSPUs to two abmats x8

How’d it go? We were supposed to shoot for < 20m. I made that. Not sure I could have if I ran, so I think it would have been at least 20m in that case.

I finished in 18:29 ahead of Bill who was doing 275# deadlifts and running 800m. For me, that’s probably a first. I don’t think I’ve ever beaten Bill, even scaled.

My 1000m rows got slower and slower, 4:03, 4:15, 4:30, and though I did that first set of deadlifts unbroken, I split the next two 10/5 and 8/7. I surprised myself by banging out the strict HSPUs each round though.

So it was a good day. πŸ™‚ We’ll see what tomorrow looks like and maybe I can slip in for a noon workout.

Have a great day, folks! Great work and thanks Drea!


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!