Monday, 11 Apr, 2011

Posted by Mandee on April 10, 2011   |   29 Comments


HSPU progressions and strength development drills (expect to see these in Open!)




21-15-9 reps of:
Handstand push-ups
Ring dips

Post time to comments.

Compare toΒ 100522.


29 responses to “Monday, 11 Apr, 2011”

  1. Eric Hedges says:

    19:06 rx’d triceps and rear delts shot!!

  2. Brian says:

    Who’s got 2 thumbs and hates running πŸ™‚

  3. Tye says:

    32:41 rx’d, thanks for keeping the clock running and letting me finish Jake, I don’t like stopping Hero workouts because of the time cutoff.

    I thought Diane was tough last Thursday, JT took me to the woodshed. I don’t think Angie yesterday afternoon helped much either though.

    • Eric Hedges says:

      Im with you Tye I would have taken deadlifts at 225 all day vs. the ring dips and push ups.

  4. Matthew says:

    18:46 scaled
    15-12-9 reps, negatives on HSPU, stil trying to strengthen those muscles. I only have one or two before they go away

  5. Larry says:

    Jason Terry and I need a third for the food challenge. We also need our third to attend the meeting this week since we are both out of town. Who’s with us????

  6. AJ says:

    How does the cooking clinic this Sunday work, do we pay out of pocket or can we use one of our classes to attend?

    • katherine berger says:

      cooking classes count as classes and I think that sometimes there is an additional charge (like 5 or 10 dollars) depending on what Robert is cooking πŸ™‚ I will let him answer this one or email me at berger.katherine@gmail.com and I will find out.

    • Robert S. says:

      Yes, there is normally a cover charge for the cooking clinics to help cover the cost of food.

  7. Ron Wood says:

    16:48 rx’d

    • Larry says:

      It’s been the Ron Wood WOD Week… Great job! another one in your wheel house.

      • Ron Wood says:

        Thanks – wish I could be more than a one hit wonder! Hopefully I can pull myself up from the bottom of the leaderboard if these come up in a games WOD. I know I have at least 45 in me.

  8. Rich C. says:

    26:40 rx’d

  9. Tasha W says:

    19:44 scaled. OUCH!! Way to go, TRACY ROBERTS, on those HSPUs!!!!!!!!!!!!!!!!!

  10. Will Blankenship says:

    27:27 scaled

    Sub’d rubber-band assisted hspu’s.

    I have a whole heard of goats and one of em is named Hand Stand Push Up…. we call him “Awe S#!T” for short.

  11. katherine berger says:


    Rubber band HSPU
    1 ring dip and then ring dip negatives

    Great to get to do another “real” WOD…even if it was scaled!

    And I have to say that yoga has made me so much stronger at push-ups! These were easy!

  12. Patrick says:

    Rx’d: 8:47
    5/3/1 Squat; 225(5)-245(5)-265(10)

  13. Justin says:

    14:22 rx’d
    3 minutes over PR. Handstand pushups are a problem.

  14. stacey says:


    scaled HSPU’s to strict presses with dumbbells

    kat im coming to yoga as soon as i go to 5xweek πŸ™‚

  15. Larry says:

    Crossfit East Cobb
    15 minute warmup
    400m run or 500m row
    Then 3 rounds of
    10 pass throughs
    5 pullups
    10 abmat situps
    10 thrusters (45/35)
    10 back extensions or good mornings
    10 seconds L-sit

    WOD: Fran
    5:39 (pr by over 45 seconds) butterfly on the round of 21 and 9. One of their teen xfitters moved a box in front of my pullup station right before my round of 15. Threw me off, so I kipped

    15 minute running clock, get max reps of
    dead hang pullups in 5 minutes (28)
    chin ups in 5 minutes(palms toward body) (20)
    Ring Rows in 5 minutes (50)

    Turkish get-ups
    10 each arm @ 50 lbs

    That was one hell of a 1 hour workout. Good gym. Big on strength components.

    Their best guy is right around Kevin in the region.

  16. Kevin Dishner says:

    18:46 as RX’d. HSPU started getting sloppy towards the end though. 3 weeks of SERE didn’t help. Hope all is well up there!