Tagged: HSPU


Pick you poison Friday has come around again, but matters are a little bit  complicated by the ankle. Many WODs require ankle mobility, and those that do not, I’ve done already.

A few days ago, I saw a tweet from Pat Sherwood, one of the Crossfit Games Show anchor, saying that the first time he did Diane, a dirty benchmark girl, it took him 15min, and then he spent months training for hand stand pushups, which brought his time down to some 5min. Diane does not require that much ankle mobility… so here we go.

For time: 21-15-9 of deadlift 225lbs and HSPU. It took me 12:57 to do it; I beat Pat Sherwood! Well, not really, mine was not Rx, as I couldn’t quite lock my elbows on every rep… lousy not-locking elbows! Still, my HSPU kip is progressing nicely and I’m  improving. Deadlift is ok at 225lbs – it’s a heavier work weight, but I can do my reps without burning myself out.

9 days until the Spartan Race, 8 days to heal the ankle.


No Rep

Every now and then, I get a break. This time, it was the WOD. My sprain limits a lot what I can and can’t do. No running, skipping, rowing or other type of umping/impact. But I can squat and do upped body work.

Today’s skill was squat cleans… to movements combined I’m allowed to do. Because of the slight jumping motion in the transition, though, I kept the weight light, 65lbs, and worked on technique, correcting big small details.

Then came the WOD: 20min AMRAP – 7 HSPU, 12 strict pullups. All upper body.:) I recently managed to learn how to kip HSPU, sop I decided to go Rx. My goal was to do 2 rounds, maybe a third. I ended up doing 6! Strict pullups are hard… I no rep’d myself quite a few times because halfway up, I started kipping. That takes a lot out of you after a while…

Now some rest and ice for the ankle. It wasn’t used much, but it still has to heal.


Friday is upon us again, with it’s choices… choose wisely, or stupidly – sometimes it’s the same.

I decided to do Wednesday’s WOD: 3 rounds for time – 50 double unders, 40 situps, 30 wall balls, 20 pullups, 10 HSPU.

I went with this one for 1 simple reason…ok, two. 1- I hate double unders and wall balls and suck at them. 2- My HSPU are not Rx one, but only done 1/2 to 3/1 of the way. SO that’s why I had to do this WOD… it’s the only real way to improve myself. It’s way too easy to cherry pick.

It was a nasty thing, I hated most of it and I was dead at the end. It took me 31:48 to finish all three rounds. But there was a silver lining. I did all my HSPU Rx, kipping all the way for each one. They’re not perfect, some were quite horrible, but I got up. 🙂  Pretty please with that – and now I have no excuse to scale it.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


Pick your Poison Friday is upon us! Like often, I try to do something I don’t really like, if only to force myself at improving my weaknesses. Today, I chose Schmalls.

Schmalls is a Hero WOD: For time – 800m run cash-in, then 2 rounds of the following: 50 burpees, 40 pullups, 30 pistol squats, 20 KB Swings 1.5pood, and 10 HSPU. Then, there’s a 800m run cash-out. I did 35:432, but not Rx as I can’t quite do the pistol squats and full HSPU.

Pistol squats are squats, but with one leg straight out in front of you. So basically a one leg squat. It’s hard, and gravity keeps getting in the way of getting up.

Still, all in all a good workout – I got most of the anger and bad things out of me. A good way to finish the week, and start the weekend. 🙂

‘Might go train tomorrow.. it all depends if I get a WOD named after me. Our coach, for some athletes’ birthday, creates a WOD filled with stuff said athletes don’t quite like. As tomorrow’s my birthday, who knows if I’ll get one…



1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


Today, after yesterday and 13.4, I decided to give my shoulders a rest, by which I mean go to the box and train them some more.

After a nice warmups that included wall walks, we got into the skill part – weighted pull-ups – 10-8-6-4-2. That’s right, you have to challenge gravity a little more than usual. The rule is, if you don’t use a band to help you, you have to be able to do the first 10 pull ups, strict and unbroken. Then you get to add weight. Doing them strict and ouinbroken was hard, and I didn’t manage it in all sets, but I did add 5 then 10lbs. That was a good work out for the back and shoulders.

The WOD was… demanding, but not a mind breaker. 10-9-8-7-6-5-4-3-2-1 reps for time, 25min cap, of  handstand pushups, box jumps 30in and wall ball shots 20lbs. I figured the hardest part would be the wall balls, as you’ve worked shoulders and legs before, but not, box jumps and wall balls are rest time. The HSPU will get you. it takes a lot of efforts to rise. I still can’t do them fully, going to the ground and back, but I’m close! Took me 17:41 to finish it, totally soaked.

Ah, for those wondering, the total is 55 reps of each. The math-inclined can look up Gauss’ system of adding numbers from 1 to x.   🙂


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training


As if the Filthy Fifty was not enough, it seems, the coach assumed that many binged on bad food yesterday – Superbowl day. So, he got us a demanding WOD to make sure the culprits would burn the calories. Either that or he felt nasty – the jury’s still out of this.

We started with a nice warmup – 3 rounds of 5 pullups, 5 dips, 10 HRPU and 10 situps. Nothing fancy, but it gets the blood going. We then moved on to the skill: Front squat 8-6-4-2-2-2. 8 reps with bar and we go progressively heavy. I finished at 155lbs. I tried 165, but I had to bail – I pulled a few ligaments in my right hand going into the squat. Nothing bad, just… painful.

On to the WOD: For time, 20min cap: 25 HSPU, 2 deadlift 315lbs, 50 toes to bar, 2 deadlift 315lbs, 75 wall ball shot 20lbs, 2 deadlift 315lbs, 150 double unders. As my previous 1 rep max deadlift was 305lbs, odds were slim I’d do 315lbs. Still, I did it at 255lbs – good weight; you have to work for it. And I did all frigging double unders! ALL OF THEM! Even managed to string 3! At the 20min cap, I had 23 left, so the coach let the clock run for me to finish. Took me 22:01. Not Rx because of weight and the HSPU which are not complete, but it was good.

Now, I’m off to ice my hand.


1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 400ml water – after training.

Weekend Update

I didn’t train *that* hard this weekend, but I did work out. The sluggishness got the better of me, and I stayed home, slept late both days. I did cook for my whole week and do bodeefit workouts to keep up and stay active, and so did the Mrs. It’s always fun to have your spouse/partner/significant other train with you. There’s no slacking off – the other ones training, get off your ass!

I was afraid that I might slip during the weekend, but I did not. I think weekends are going to be hard for everybody because you don’t have work to get your mind off forbidden food.

1 week done. 🙂

Ah, for those looking for a small workout that’ll still push you, try Fran’s Cousin. 21-15-9: burpees and double HSPU. That’s right, release at the bottom AND at the top. Took me 9:13.