#hspu

[versary]

so the workouts for the individual quarterfinals were released today and this year there are four workouts and we have a slightly longer window in which to do them and submit our scores (leaving the door open for redos, which historically there hasn't been time before unless you were willing to Hurt, e.g., i had to redo one last year because we messed up the rep scheme and fortunately it was a good one for me so the repercussions weren't that bad but i was still a bit cooked). today i did workouts 3 and 4 which are the one's i'll do the best in so i thought it would be good for me to to do them while i'm fresh and feeling good.

workout 3 was the only one i was initially excited about - i am very good at handstand push ups. my goal was to get to the chest-to-wall HSPU and try to get 1-2 reps there. i was worried about the toes to bar and rope climbs - i am good at them but pulling is a comparatively weaker movement for me (i can press all day babey) - so i went unbroken on the HSPU, broke up the t2b and made sure i took enough rest, and finished the first part in 4:50. i did the strict HSPU in 3 sets (4-3-3) and was measured on the rope climbs (ouch) and got back to the wall at 14:05 which, by the time i was like good to go, gave me about 40 seconds for chest-to-wall HSPU and i knocked out 7 in one big set and then rolled down. stoked. absolute dream performance for me. i had THEE dirtiest lat/bicep/shoulder pump afterwards - couldn't bend my elbow for about half an hour haha. i was so happy!

had a delicious coffee and then did workout 4:

this i was originally not excited about... the first two weights are fine for me, but 70 kg is my 1RM clean & jerk - i'd actually only jerked it twice before, once as a clean & jerk and once as single off the blocks. i was worried that i'd get to that weight and then get stopped. BUT i have been WORKING recently: if i can do this complex at 67.5 kg there's no reason why i shouldn't be able to get singles at 70. so i warmed up, did one single at 65, and then started. did the 38s as 6-4 in 0:53, did the 56s as quick singles and finished at 3:42 which left me heaps more time than i expected, so rested my minute and then in the last 5 minutes i worked my way through six (6) pretty easy singles at 70, which is way more than i expected! i've never EVER been able to hit that weight consistently, and to be able to power clean and essentially push jerk it (i was doing these weird fucked up split jerks) in a workout after already do so many reps is really a testament to a) the training i've been doing, and b) the change in mindset i've had which has lead to increased consistency and confidence at those heavier weights. i was PUMPED. i'm still riding that high tbh!!

i'll do workout 2 tomorrow and then 1 on saturday and then that'll be it for another year! 🥹

[gym-x-plus]

Still got the handstand push up 😊

Since streetlifting has my full focus I never train skills anymore… sometimes I wish I could work on skills more often but I know that it’s better if I just fully focus on streetlifting 🫡 And I am still able to do things like handstand push up, human flag, backlever, one arm pull up so I am happy with that.

I also feel like all the legdays and squats are not very beneficial when doing skills and statics 😂😭

©️Credit ig @nadinehettinga_

#handstandpushup #hspu #calisthenics #strongwomen #streetlifting #strongwomen

[deadlifts-and-deadlines]

I just saw a video where a gym placed rubber chickens (like, the squeaky dog toy) on all their targets - on the pull up bar for C2B, on the target for wall ball, on the back of the quad for squats, on the floor for HSPU - so every time the athlete hits the target correctly, the chicken squeaks. The joke was that it’s for open prep but honestly - that is an amazing way to show people errors in their movement!

I have already asked the owners if we can do “rubber chicken day” anytime soon and I have also already loaded a 16 pack of rubber chickens into my Amazon shopping cart 🤣

[stxsc]

Wednesday  Dec 12th Lower Back Warmup  / Deadlift 20%x9 30%x7 40%x5 50%x4 / Not For Time-  21-15-9 DeadLift 225/155 Strict HSPU / Accessory Work GHR 4 Rounds Of 15  / For Time-  3-6-9-12 Ring Muscle Up  75-75-75-75 Double Unders 

[littleharpethcrossfit]

Tuesday, 14 November, 2023.

I heard on the Weather Channel that all of America is suffering from the excessive heat this Fall.

It was yet another perfect Fall day at the Barn. Sunny and 60 degrees.

Warmup:

3 Rounds

15 Weighted Back Raises (35/26 KB)

30 Second Squat Holds

All of the girls did the warmup.

Strength

Back Squats: 2 / 2 / 2 / 2 / 2 / 2

Build To A 2 Rep Max

Ed/Shane=275 Timmy/Dana/Herb=215 Chad=195 Tom=175 Sue/Alicia=105 Linda=95 Shannon/Sabrina=85 Kayla/Sandy=75 More Girls than Boys.

WOD:

For Rounds & Fractions

10 Minute AMRAP

12 / 10 Calories Any ERG

8 Perfect Pushups (E= 5 HSPU)

Note: Coach recommend sharing an ERG with a friend and many did but that turned out to be a coaching error since there were 4 rowers and a ski-erg not in use.

Timmy/Ed=9* Coach=8 1/2 Sabrina/Sue=7 1/2 Shane=6 1/2** Chad=6 1/2 Tom=6 (RX-) Linda/Shannon/Sandy/Kayla/Alicia=6 Dana/Herb=5 1/2**

Cool-Down:

Anyhow Dips: 5 / 5 / 5 / 5

Anybody Dips... ??

Notes:

Unfortunately, I can't pick on Kayla or Alicia who were always such fun targets for my sarcasm, and Robert hardly attends since he is busy coaching basketball at BA, therefore the blogs are short and not entertaining.

Last Thursday's blog I vented a little because I tend to bring 50 to 75% of the wine to the picnic, and still people have to raid my cellar at the end of the party. I regret (?) that this bothered Brother Tom who told me tonight that he will bring 4 or 5 bottles this Thursday. I told him that was an over reaction and that I was certain there would be a half dozen heavy drinkers who in 10 years have never carried a box of Gallo to the Barn who were itching to contribute. Never-the-less (I love using that word) we will likely be inundated with guilt-wine this Thursday.

In a related but more acute problem, bring a case of water (H20) instead of wine. We are getting low since you are all suffering from the Fall heat and have been guzzling water to survive.

Thursday we will enjoy WOD/Wine/Snacks. The Weather-persons are uncertain as to what the weather will be since Thursday is so far distant in the future. So I made note of the red sunset, stuck my spit-on finger to the wind, and deduced that we would suffer thru another Fall evening of 60 degrees (+ or - 10) with a 20% chance of light rain. There is a zero % chance of Hurricane, Tsunami, volcano eruption , or asteroid strike; a less than 1 % chance of earthquake even though we are near the New Madrid Fault Line, land-slide, flash-flood, or tornado; with the greatest risk being a grass-fire which Shane predicts as being 20%, primarily due to my tendency towards pyromania.

Note #2:

Due to a complete lack of interest on the part of the exercisers, there will be no Wednesday Mom's workout. Cherrita was ready to ride, as she was last Wednesday.

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness Tri-cities, WA

New Post has been published on https://falloutcrossfit.com/2023/11/november-9-2023/

November 9, 2023

SKILL WORK: 9 minute EMOM (3 rounds of each)

6-8 strict HSPU

10-12 x Toes to Bar

8-10 x Alternating Single Leg Squats

WOD: 3 rounds, against a 3:00 clock

24/18 fan bike cals

Max deadlifts in remaining time

REST 3 MINUTES

[allinhindi]

How to Tiger Bend HSPU

[fit2feelgood]

[silentdirection]

bro finally got the clap hspu

[versary]

hello i'm just here to say that this:

was a component of today's workout and i chose wall facing handstand push ups and was managing sets of 3 (which, i'm good at regular handstand push ups but wall facing was new) so i was feeling really proud of myself, you know, and then the coach was like, why don't you make your third rep a dolphin HSPU negative so i DID and anyway i'm feeling very impressed with myself that's all thanks

[deadlifts-and-deadlines]

I did six baby HSPU’s (two AbMats) at the gym yesterday! I haven’t been able to do any sort of gymnastics inversions or flip turns in the pool without seeing stars or passing out since I got Covid in March 2020 (three fucking years ago, damn) - so that was way more exciting than it should have been. I did get a little dizzy on two reps (I think it was the act of kipping back up bc I felt fine when I only did the negatives), but not bad enough that I felt like I had to stop the movement immediately, like usual. I am way too excited about this!

[stxsc]

Tuesday June 27th  Lower Back Warmup  /  DeadLift  20%x5 30%x4 40%x3 50%x3 Every 4:00 Minutes For 5 Rounds  15/13 Calories  3 Deadlifts @55% 5 HSPU  /  Tabata LCR Planks  /  Tabata Weighted Ab Mat Sit-ups 

[littleharpethcrossfit]

Saturday, 11 November, 2023.

When I awoke this morning at 0630, I found 5 people already at the Barn doing the box step-ups for the Hero WOD "CHAD". I had forgotten that they asked to come early. Three Kati's, a Kati neighbor, and Big Lew. I'll post their scores below.

The Admiral and Veteran Armando led our mobility warmup.

Warmup #2

Partner Med-Ball Passes

10 Reps X 6 Ways

Strength

Military Press: 10 / 5 / 2

Push Press: 2 / 2 / 2 / 2

Bernie/Armando/Larry=155/185 Ed=115/185 Tom=95/105 Elisa=85 Dana=75/125 Coach=75/95 Cheri=75/85 Shannon/Sandy/Kayla=55 And many others

WOD

Begin Every 5 Minutes

4 Rounds

30 Situps (E=GHD)

20 Pushups (E=10 HSPU)

10 Power Snatch ( E= 95 / 75 / 55 )

There was no score for this WOD

Jon/Rodney/Joe/Tom/Sue/Dana*/Ed*/Bernie*/Shannon/Armando*/

Larry*/Average Dave/Sandy/Elisa/Cheri/Kayla/Alicia/Angel/Linda

Veteran's Day Alternative Exercise

By popular demand

Hero WOD "CHAD"

1000 Step-Ups

20" Step

Ruck Pack: 45 / 35 lbs

Kati G=42:58 (vest) Jon=44:40 Rodney=46:00 Mary Todd=46:54 Timmy=48:55 Kati P=49:17 Kati W=52:17 Warren A=53:11 Cherrita=60:13 (Half Vested) Ed=63:56 (Vest) Dana=67:00 (Half Vested) Paul=(Vested) no post Tom=Active Duty

Jon/Rodney/Ed/Dana/Tom did BOTH workouts.

Notes:

It was Veteran's Day. The only Veteran's here today were Armando and Coach. I counted 13 people who did the Hero WOD CHAD. I was pleasantly surprised, and then amazed that 5 did BOTH WODs.

Nobody has seen Robert lately. It is rumored that he got a months' free trial membership at the local Iron Tribe. If we send their manager $500 they will extend Roberts' membership for 2 more months.

Sunday at 0730 and 1 PM. It is supposed to be very fine weather.

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness Tri-cities, WA

New Post has been published on https://falloutcrossfit.com/2023/10/october-11-2023/

October 11, 2023

STRENGTH: Shoulder EMOM, alternate for 10:00 (5 of each)

Strict press x 3

Strict HSPU x 5-7

WOD: Against a 18 minute clock

100 x Wallballs

80 x Dumbbell Snatches

60 x Box Jumps

40 x Double Dumbbell Push Press

Max Calorie Row in Remaining time

*Score = Total Calories

[theblack-titan]

Never done ten unbroken strict handstand push-ups before.

GETTING BETTER 💪🏾💪🏾💪🏾