Tag Archive for hspu

2014 – Workout #32

Monday Night with Pat at SISU.

A quick 400M run then go through some pushups, pullups, squats. I didn’t get through them all and I really should have but I wanted to save my hands a bit…  as for the pushups, I guess I got them in at home 🙂

We did a bunch of hamstring stretching, felt great. On a barbell low on the rack, lacrosse ball in there on a box, and some banded hamstring stretch.

Working on Hand Stand Push Ups. I did a few of them deep in boxes.. that’s massive deficit and it was awesome.  I got three in a row!!

Let’s workout.

Workout of the Day
5 Rounds
10 Deadlift 50%
10 Pull-up Strict

I decided to go with 225 on the deads, something I can do, something I wanted to make sure that I did with good form.  I didn’t want a sore back tomorrow. It was the right amount of weight, I think. However, it was doing work on my hook grip. Jake gave me shit about reverse grip and said that I didn’t need to do that… So I didn’t not a single set.  I really wanted to…

The first couple rounds of this workout were going ok, then the handstands and pull-ups got very hard… Especially the pullups.  They were just doing work on me.

The good: First set of handstand pushups all 10 strict and unbroken. Next set all strict, 7 and 3. The deads I worked hard at, I was doing my best to do them well and do them all unbroken. The second set I dropped the bar..that’s the only time. HSPUs in the box deficit was just so awesome, and people seemed to think it was good 🙂

The bad: I need to get better at pullups. I don’t know if I’m getting fatter or what but I need to work on these again. They were very rough.
My Time: 18:20 @ 225lbs



2014 – Workout #27

Saturday workout, pretty small group like 8 of us.

Workout of the Day
Teams of 3 (we had four)

110 Dubs
100 Squats
90 Wall Balls 20/14
80 sit-ups
70 KB Swings
60 Burpees
50 Box Jumps 24/20
40 Pull-Ups
30 Toes To Bar
10 Ring Dips
5 Bar Muscle Ups

Not to much to say about this workout.  There were some frustrating points and there was some good stuff too.  I worked pretty hard and I was able to help out some people that are new(ish) so that was good too.

We got through like 1.3 rounds of this in the 30 minutes.



2014 – Workout #25

Wednesday night with Jason J at SISU.

I forgot my bag at home so I’m working out in some clunky shoes and some borrowed shorts from Brent.

Ok first and foremost that warmup looks a little edited… It was a 1000m row at 5:30… God I don’t even want to know what they had to do at 4:30. It was a nice little warmup, I didn’t finish the entire 1000M before because I was talking to Brent about a laptop.  During the warmup Whitney got a new PR on STRICT pullups at 6!  Thats awesome.

For the skill we did some HSPU work, I had some fun doing these.  I was trying to do some free standing ones with Brent holding my feet and I did one pretty good one.  I’d love to work on these…. It would be so awesome to do a free standing hspu.  And again Whitney does an awesome thing with a strict hspu! AWESOME! She does some sort of happy dance thing?  We aren’t sure on what it was but its a great day for her.

Workout of the Day
4 Rounds
5 Sets of
5 Pullups
10 Pushups
15 Squats

Well its Cindy with a twist.
Its laid out a little different. Do each round, and then rest 1/2 the time it took you to complete the Round.

I got to work out with some good friends on this too, Whitney and Derek, one new to crossfit the other an old 6:30 Crew member from way back. The workout is a bit rushed and everything is going so fast to start up.  I didn’t get one of my hands tapped but oh well got to get to work.

The first round was all strict pullups and it went pretty good pushups all unbroken and a few little rests here and there in the squats.  I think I finished in about 5 minutes something.  So We wait 2:40ish start back up.

Round two was a bit harder but still getting the pullups and the pushups are still good.  Squats are getting a bit harder… I think I finish in 14:00 something, so I need to rest 3:50ish.

I take a look around, no one is really resting.  A lot of people are just working out and just keep going. There are people that finish after me that start before me.  Its confusing, I dont’ care.

I go outside to cool off man does 30 degrees feel good.  Cough a bit spit something out, oh thats blood.  Wonder where that came from…  Not sure but I’m too tired to worry about that.  I spit a few more times and nothing so good to go.

Third round is hell, the pullups are falling apart.  I’m kipping a few of them at this point and I am exhausted. Pushups are still strong and I do them all unbroken again.  Squats are getting a bit slower but I am able to do them.

I go outside to cool off / die.  I think if i’m going to die it should be in a cooler temperature.  Derek asks me how the hell I am able to do the pushups, hes beating me in everything but I’m passing him in those.

Jason says the timer is now set at 32:00 and we have to stop after that, I grab a stopwatch at 30:30 and start it.  No way I’m not finishing this dam thing.

Fourth round I am kipping my pullups my pushups are still unbroken which I am proud of. The squats are slow and the timer goes off and I keep going.  I look around most people stop or are done. But Whitney is going to finish too, which is awesome someone else is doing it with me. the last sets of pullups were murder and then it happens on the last set last two pushups… I drop I cannot do them.  I try to do one I fail.  I rest for a couple seconds do two and move on….  Squats are done and I’m spent. I feel pukey.

The good: I didn’t quit, pushups were tight and strong and I made sure to lock out and do them well.  I did strict pullups for a lot of this workout.

The Bad: Squats need to be faster and more consistent. Pullups need to be quicker and better.  Failed at pushup 198 to do all sets unbroken

My time 35:40



2013 – Workout #84

Sunday afternoon at SISU with Pat open Gym.

I spent some time getting warmed up with some powercleans and some chit chat with the guys.  Now we’ve been talking about it for days and its here… Holleyman… Lets do it!

Workout of the Day
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

I want to do well on this guy, there are a few people doing it, a lot of them scaling it and all of us in the personal awesomeness that is holleyman.  This is just a hard workout.  That clean combo’d with the handstand pushups.  In the end its 150 wall balls 90 hand stand pushups and 30 power cleans @ 225.  Just a lot.

I did a lot better than two weeks ago, thats what this thing is about getting better.  I want to sub 30 this some day… Possible?  I dont’ know.

My Time 39:55

2013 – Workout #75

Sunday afternoon at SISU with Pat

The intention after this weeks workout was to take it easy on Sunday and start to play around doing some muscle up work.  I am stupid sore from the waist down because of the wall balls.  My forearms and grip is cashed from all the clean and jerks.

BP is supposed to be at the gym and he isn’t … until late very late gets there full on energy and wants to workout. Hes going on and on about it, and yeah hes a little hung over / drunk still…

So I am kind of doing my thing when they start talking about doing another workout… They say something about Holleyman, I have no idea what it is and when I do find out what it is I say to everyone, “you are outside your mind”  So lets do a workout after all..  You’re about to see why I said that….

Workout of the Day
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Yes thats 30 rounds and yes that is 225lb power clean.  The ones I was clean and jerking yesterday and stopped at five reps.  The ones Brent didn’t get any one, BP had quit on and the ones that are heavy as hell.

What the heck 30 rounds lets do it!  Couple warmups and a lot of fails at it and we start the clock.  Brent gets his first ever 225lb clean, and he gets all 30.  BP is putting everythign he has in it and counting 4 attempts as a rep and then strings together probably 15 in a row… Pat is crushing it going at it like a machine.

Now me on the other hand Well I am doing my best.  I am losing my mind over these cleans but as the rounds kept going I kept sweating and pushing and sweating and pushing… It was insane.  I am getting better at the cleans I am feeling good about them and each is as heavy maybe a bit more than the last.  Pat finishes first, I finish behind him, BP, then Brent (who did 3 workouts in a row btw) This workout is just straight up a 10 in the hell scale of workouts.

My time: 43:27 – Yup.





2013 – Workout #50

Monday night with Jason at SISU

A warmup with running outside!!!  MY GOSH!  Its been a long time, and it felt great!  I couldn’t believe how much I think I “missed” running outside?!?  Really?!?!?  The overhead squats always give me trouble, I think I need a healthy dose of man the f up.  The bear crawl laps really put a hurt on me too.  I was really tired actually after a couple runs and those crawls and the struggle with the OHS.  Now lets do some PUSH PRESS!  (LOVE IT)

5×5 Push press @ 80 1RM.  My 1RM is around 225 or so.  Thats 180, time to man up and do 185.  The first sets were good then that 90 seconds rest really started to feel shorter and shorter.  I was actually getting pretty tired!  I did finish these and I felt great!  And tired.  Now lets do a workout.

Workout of the Day
Push Press
Find your 5 rep max.
5 rounds 5 Reps
80% 1RM
Rest exactly 90 seconds between
12 Minute AMRAP
6 Front Squat (50%)
8 Box Jump (24/20)

This is something thats going to be pretty rough, those HSPUs are going to be no joke after the push press work.  Front squats are NOT my strong suit.  And heck box jumps well we all know how I feel about box jumps for time.

Lots of people hanging out in that 8-9 range, thats where I want to be.  The first couple rounds looked like I could do it.  But I screwed myself over with a bit too much rest.  I also lost it on set 7 on the fourth handstand push-up, I fell down.  Cost me time, a lot of it.  I was upset.  I didn’t finish the 8 rounds.  I was disappointed.

Some good things:

  • I felt my front squat depth was pretty good for the most part.
  • Strong at the handstand push-ups doing them unbroken and rx
  • Boxjump pace and form was good

My Score: 7 + 1 Box Jump




2013 – Workout #44

Saturday morning Butt Camp with Pat at SISU

The picture is of Class 2 but I was working with the two Jeffs.  Good group, we pretty much rocked this workout I think.

Deck of cards:

  • Hearts = Pull-Ups / Muscle Ups
  • Spades = Kettlebell
  • Clubs = Ball Slam (30/20)
  • Diamonds = Handstand Push-Up
  • Aces = 11 Jumping Lunge – entire team
  • Jokers = 20 Burpess  – entire team

So it felt like early we got a lot of low cards then the 10’s hit, and boy they wrecked us.  Our team did some things as an entire team too, not just the ones we were supposed to do.  This workout felt great, and as pretty fun.




2013 – Workout #35

Friday night with Pat at SISU

Starting off with some jumprope, I wasn’t able to power out the double unders like I got the other day but I did OK.  I am feeling “better” about them but still no where near confident.

Then of course we did the inch worm thing, it just murders me.  I get tired so fast on it I don’t really know why.  Maybe because it wrecks like every muscle in my legs.   Then some iron cross, scropion and boot Straps stretches.

Spent a few minutes on the finer points of deadlifting.  I really could get better at this.  Just a few minor tweaks could set me sailing in a great direction for heavy weights.

Workout of the Day
12 Minute AMRAP
5 Hand Stand Push-Up
10 Deadlift (50% 1RM)

Ok So we did somethign similar to this a few weeks ago but not quite the same type of workout.  That one was a 20 minute 10 and 10.  I think I got 5 rounds.  This one is more of a sprint.  Lets see how I do.  I want 7-9 rounds.

The first two sets went great, my form was good I felt good.  Rounds 3-5 were actually pretty hard.  And rounds 6 & 7 were pretty tough.  I had to break up my hspu’s finally and the deadlifts I had been breaking up but even more on these later sets.  I choose 225 for the dead and looking at how I did I think I picked the right weight.

At first I was a little bummed I didn’t get to 8 or 9 but then I thought back to even weeks ago I wasn’t able to do the HSPU’s I can now.  And months before that, couldn’t even do one.  So I think I should feel pretty good.  Its been a long week.

My Score: 7 rounds @ 225




2013 – Workout #22 & 23

Couple workouts in one day.

First thing in the morning I went to SISU to get some quality time on the handstand and handstand work.  I am going to need it.  My goal is to do a 10ft handstand walk.  I can’t do 1ft right now.

There was a small group just pounding through some muscle-ups, pretty awesome to watch.  One day strict bar muscle up you will be mine…  Jake was there working on the handstand pushups.  Earlier he was working on the muscle up as well.

I am going to spend the next 30 minutes or more on handstand work.  I did some research on how to get going on this and have some ideas.  I am going to follow some of those.  It was good work, I even did a bunch of handstand pushups throughout the process.

Seeing the workout of the day posted got me to head off to lifetime and do some work to hopefully give me a better shot at the over head squat.  So I headed into maple grove to spend 20-30 minutes on over head squat.  I have to say it was worth the time because with the mirrors you really can see whats going on.  My center collapses, I can see it.

I spent about 25 minutes on doing a number of sets and didn’t really matter what weight, It just didn’t feel good.  I do have to say it got better, but just isn’t great.

I did some other misc lifting, some standard stuff I haven’t done in months, like straight bar curls.  Just having some fun in the gym I spent so much time in before.


2013 – Workout #19

Wednesday night at SISU with Jason

The warmup was pretty fun, haven’t done those ring rows ever, they are a lot of work.  The rest of it was all pretty standard.

For skills we just spent some time on the finer points of the hand stand push-up.    And today I learned how to kip with them.  I can do a few like that now.  I still have some timing issues (obviously couldn’t work through one) but I got the idea.

The Workout:

10 Dead Lift
10 HSPU (Handstand Push-Up)

Score = Load x Rounds

Starting the workout My goal is 6-7 rounds.

So of course Jake and I always kind of screw around and push each other.  He worked out first this week, means I get to one up him.  So I put on an extra 10lbs 😉  A decision I would later pay for I’m sure.

So my original goal was to do a few of these and then do them negative, meanign the down and then do a regular push-up with them.  Turns out I didn’t do that.  I learned to kip and was going to do this guy RX.

That decision alone made this workout VERY VERY difficult.  I mean straight up insanely hard difficult.

The first set I plowed through 9 HSPU’s, And then the worst thing happened.  I spent the next four minutes trying to get 1 rep.  I was confused, angry and very very discouraged.  I just couldn’t get one.  I was so dam upset.  I couldn’t figure it out.  I dont’ know what was going on but I just lost it for minutes.  Wrecking my score.

The next sets were all spent getting the the deads OK, even though some of them were not the best form.  But after that slow start I really got dejected, I couldn’t quite get it back.  There were glimmers of good reps, great work etc but for the most part it was just hard work.

My Score 1186.75 (235 5+1DL)