HSPU

All posts tagged HSPU

WOD 2014-03-26

Posted by bronick on March 26, 2014
Posted in: CrossFit, WOD. Tagged: , , .

http://www.norcalcrossfit.com/blog/159/norcal-crossfit-mar-26th-2014

Talk about chaos. The whole 14.5 announcement ticket/shirt/bus thing has been a mess. But they said that we could get a shirt this afternoon from SJ location (only). So I decided to finally go down there during lunch for my first class at the SJ location…

WOD: 21-15-9

  • Power Snatch (95/65)
  • HSPU

Result: 11:21

I scaled to 75# and using 25# DBs for shoulder press. It was nice to see some old faces while I was there (Jason and Shellie, Kurt, and Coach Karo). I  did pick up a 14.5 shirt, and I also got a free lifting belt as well thanks to a visiting vendor. I could have used the belt for 14.3!

WOD 2014-03-04

Posted by bronick on March 5, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/136/norcal-crossfit-mar-4th-2014

WOD: 4 Rounds of…

  • 3 min AMRAP
    • 3 HSPU
    • 5 Toes-to-bar
    • 7 Box-jumps (24″)
  • 1 min rest

RESULT: 148 total reps subbing dumbbell (35#) push press, knees-up, and 20″.

  1. 3 rounds
  2. 2 rounds + 2 reps
  3. 2 rounds + 6 reps
  4. 2 rounds + 5 reps

Box-jumps … blah. I did jump up and step down, which was still a lot work gettin 220-some pounds off the ground.

WOD 2014-02-20

Posted by bronick on February 21, 2014
Posted in: CrossFit, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/123/norcal-crossfit-feb-20th-2014

WOD A: 5min AMRAP, alternate w/ partner…

  • 3 Power Snatch

… rest 1 minute…

WOD B: 5min AMRAP, alternate w/ partner…

  • 5 HSPU

RESULTS A: 4 round @ 95# (doing 5 reps)

RESULT B: 2 rounds @ attempts

For some reason, me and my partner Robbie, thought it was 5 reps of the snatch just like the HSPU… so we did 5 reps instead of the prescribed 3 reps. Because my hands were a little torn-up from the previous day, I dropped the bar most times. But I ROCKED the last round and fired them off unbroken rather quickly!

The HSPU… not so pretty. I’m not strong enough to do them strict and I’m still working on the kip. However, I think the biggest problem was that my shoulders were done and I just couldn’t keep my balance on the way down. Thus I toppled a lot and eventually tweaked my neck. I gave up after that and just let Robbie finish on his own.

WOD 2014-02-07

Posted by bronick on February 7, 2014
Posted in: WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/108/norcal-crossfit-feb-7th-2013

WOD #1: Split Squats 3-3-3-3-3
Results: 75#, 95#, 125#, 135#, 145#

WOD #2:  50 HSPU, Every minute perform 20 DU
Results: 10 minute cap, 27 HSPU off box and subbing 40 singles

I just was not fast enough on the jump rope, the 40 singles took up most of the minute so I was only getting a few HSPU in each time.

2012-01-13 WOD: OSH + 21-15-9

Posted by bronick on January 13, 2012
Posted in: WOD. Tagged: , .

WOD:

Heave Over-Head Squat: 5-5-3-3

Then 21-15-9:

rxd intermediate scaled
  • OH Squat (135/95lbs)
  • HSPU
  • OH Squat (115/75lbs)
  • HSPU (bands/box)
  • OH Squat (95/65 or 45lbs)
  • DB or BB Press

RESULTS:

bar, 65#, 75#, 95#, 115# (x3), 125# (x3), 145# (x1)

11:41, scaled
(95# and HSPU from box)

2011-03-20 Team WOD

Posted by bronick on March 20, 2011
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:

As a team of 4, you have 15 min to complete:

28-20-12:

  • 225# deadlift
  • Handstand push-up

40-50-60:

  • Commando push-ups
  • Air squat

Max rep thrusters (95#) = scrore

Only two people working at a time.

RESULTS:

110 thrusters

The class was pretty fun, we started off with some Frisbee golf w/ a burpee penalty for missing. Then moved onto dodgeball w/ burpee, push-up, or v-up penalties. And that was just the warm up. Needless to say I got a few of my 110 burpees out of the way. Oh and I did attempt the HSPU against the wall and managed to kinda get them. I’m pretty sure I didn’t get full range of motion, but I’m alot closer than I was.

2011-01-19 WOD – “Nate” (and my 2nd muscle-up)

Posted by bronick on January 19, 2011
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WOD: “Nate”

As many rounds as possible in 20 minutes of:

  • 2 Muscle Ups
  • 4 Hand Stand Push Ups
  • 8 KB swings @ 2 pood

RESULTS:

10 rounds + 4 HSPU & 8 KB Swings

Subs:

  • MU = Mix of MU, MU attempts, and jumping MU
  • HSPU = HSPU off a tall box
  • KB Swings @ 1.5 pood

So tonight I got my 2nd, 3rd, … 8th muscle-up! I hadn’t tried one since I got my first, so I was extremely happy. During the goals seminar last weekend, I thought about putting “getting my 2nd muscle-up” as a seven day goal. But I think now want to do something more like “get three consecutive muscle-ups without letting go of the rings” as month long goal.

I did 2 muscle-ups before the workout in the warm-up, and then about 6 during the workout. Most of the time I’d get the first one, but not second. After a two rounds of attempts without getting any, I moved to the jumping sub. I practiced some HSPUs during the warm-up, but still can’t really get them consistently  or at fast rate, so I stuck with the sub off the box the entire time. For the KB Swings, I did try 2 pood for 1 round and still have issue… between not being able to control it and feeling it slowly slip out of my hands, I went back to the 1.5 pood.

2010-11-12 WOD – Deadlifts and 5 rounds

Posted by bronick on November 12, 2010
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WOD:

Deadlifting Heavy but concentrating big time on our set up and maintaining proper technique

5 Rounds for time of:

  • 10 Deadlift’s @ 225#’s (Pull)
  • 5 Hand Stand Push Up’s (Push)
  • 10 Ring Row’s (Pull)

RESULTS:

315# x 2-3 reps, 365# x 1rep
10:45 @ 185#

So for the deadlifts I thought we where suppose to go for 1 rep max, but actually they wanted us doing multiples. So I dropped from 365# back down to 315# was doing 2-3 reps. For the met-con, I scaled way down. Probably could have done 205#, but the ring rows are what got to me. So its probably good that I did what I did.

2010-11-02 WOD – Push ups, Ring Dips, HSPU, and Prowler

Posted by bronick on November 3, 2010
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WOD:
Repeat for 4 rounds

  • 30 Push Ups
  • 20 Ring Dips
  • 10 HSPU’s
  • 1 Prowler Push

RESULTS:
25:59

So I was subbing everything but the prowler push by the end, which was the case with almost everyone. Push did 2 round normal, then 2 assisted with bands. Ring dips went right to the band assisted. HSPU where done 2 round off a box, and then just piked from the floor. This was pretty rough, as somebody else said… its kinda sucks when you can’t even lift you body off the ground for a push even with the bands!

I have to say, I was pretty well done by then. Actually after round 3 I was pretty well done.

WOD – Max rep and run

Posted by bronick on March 2, 2010
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WOD:
Muscle Up practice work

Repeat this cycle as many times as possible in 15 minutes:

  • Max Push Ups without stopping
  • Sprint 200 meters
  • Max Pull ups without dropping off the bar
  • Sprint 200 meters
  • Max HSPU’s (or your sub) without stopping
  • Sprint 200 meters
  • Max Ring Rows without stopping

What does not stopping mean? It means as soon as your speed slows down and you have to rest, drop, hold a position, you are done and back out on the run.
Results:
Ok I sucked at this. I got two rounds + pushups, but didn’t get very high numbers on anything.

The first round of pushups was the only thing that was close to be descent.  The worst was the HSPUs the second time around as I only got 2, since on the 3rd I went to deep and couldn’t push back up so it was off to run again… and did I mention I suck at running ;-) It was weird workout, as Jason pointed out, and I’m don’t think it worked well for me. He said it works if you push hard, the only problem is some of my failure points aren’t fatigue. Like with the pullups and ring rows it was the grip, and the the HSPU it was the depth. I also subbed the HSPU, doing them piked off a box.