Explain this. I used to do 225 mil press for like 8 - 10 reps. I saw today’s WOD and HSPU for 5 and was like, ha.. I’ll breeze through that. First round not so bad. Dude! Second round came around and I collapsed on my head. I couldn’t push my self up! I took a deep breath and did half ass ones just to get to through but damn. The 3rd set, I had to do assisted ones. I anchored my feet on a bar and did them. I did higher reps.
I don’t think it’s the HSPU in and of themselves. Have you done the Hero WOD J.T. yet?
It a body weight of 21-15-9 of hspu, ring dips, and pushups.
It’s one of the frickin hardest things I’ve ever done.
Literally, when you get done with the hspus and get on the rings, those 15-20 straight dips you can do drops to like half or less. I can do some unassisted ring dips and I jumped up on the rings during one J.T. session and the second I bent my elbows I fell straight to the floor . . . and it wasn’t controlled either it was bend . . . flomp . . .
This routine is like that, you do HSPUs followed by nearly every shoulder girdle wrecker known to man . . . THATs why the second round of hspus sucked so bad. You’re strong so you’ll get the endurance shortly, but this is a wrecker, no doubts about it.
Yeah,
Have you ever done 8-10 reps of 225# Shoulder Press in the middle of a WOD after a crap tonne of other pressing exercises? Not likely. It’s the cumulative effect of all the work you are doing that kicks your butt. It’s the same reason that I have to break my last set of Pull-Ups in Fran into 4-2-1-1 instead of just doing 9 in a row, which I am more than capable of accomplishing normally.
Not to mention that the muscles involved in these particular exercises (triceps and pecs) are relatively small, compared to say your glutes or back, so they tend to fatigue suddenly and take a little longer to recover (in my experience anyway).
The Porch:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 3 reps
Bench press 135 pounds, 6 reps
Push press 95 pounds, 9 reps
Dips 12 reps
PS. I go into my gym and see guys working out. I know the regulars and I know how long they’ve been there. I do my warm up and start. About 5 - 10 min into my WOD, I’m breathing hard and my shirt is drenched. I finish and looks like I’ve been in WWIII. I think I’ve become a workout snob. I think they want to ask me what the hell I’m doing but are scared to approach. I had one dude ask me if I was a gymnast. I think that’s a good sign. It feels good to be a workout snob.
You’re not a snob brother. They look at at you and wonder “what is that fool doing” or “he doesn’t know what he is doing”. And in reality, you know exactly what you are doing, GETTING FIT. Last time I had someone ask me why I do Crossfit, that was my response. Drive on with your bad-self.
PS. I go into my gym and see guys working out. I know the regulars and I know how long they’ve been there. I do my warm up and start. About 5 - 10 min into my WOD, I’m breathing hard and my shirt is drenched. I finish and looks like I’ve been in WWIII. I think I’ve become a workout snob. I think they want to ask me what the hell I’m doing but are scared to approach. I had one dude ask me if I was a gymnast. I think that’s a good sign. It feels good to be a workout snob.
You’re not a snob brother. They look at at you and wonder “what is that fool doing” or “he doesn’t know what he is doing”. And in reality, you know exactly what you are doing, GETTING FIT. Last time I had someone ask me why I do Crossfit, that was my response. Drive on with your bad-self.
Yeah, you go through the stages:
Snob
Pity
Eye Rolling . . .
Head shaking . . .
I was thinking grief and acceptance were in there somewhere, but nah . . .
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 3 reps(progression)
Bench press 135 pounds, 6 reps
Push press 95 pounds, 9 reps
Dips 12 reps
4.5 rounds
actually the first set of hspu were legit full range, the rest no way i was going to be able to do them
The Porch:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 3 reps
Bench press 135 pounds, 6 reps
Push press 95 pounds, 9 reps
Dips 12 reps
4 rounds + 1 HSPU
My shoulders have felt a little tweaked this week and yesterday afternoon I thought that I’d be alright as long as today was easy on the shoulders. This morning as I saw the WOD, I just laughed. I stuck with the first version of the Porch to work on my strength more than endurance. Push press felt very heavy and I kept rocking toward my toes instead of keeping my heels down through most of the press. I was at complete failure by the end. Great WOD.
PS. I go into my gym and see guys working out. I know the regulars and I know how long they’ve been there. I do my warm up and start. About 5 - 10 min into my WOD, I’m breathing hard and my shirt is drenched. I finish and looks like I’ve been in WWIII. I think I’ve become a workout snob. I think they want to ask me what the hell I’m doing but are scared to approach. I had one dude ask me if I was a gymnast. I think that’s a good sign. It feels good to be a workout snob.
You’re not a snob brother. They look at at you and wonder “what is that fool doing” or “he doesn’t know what he is doing”. And in reality, you know exactly what you are doing, GETTING FIT. Last time I had someone ask me why I do Crossfit, that was my response. Drive on with your bad-self.
Yeah, you go through the stages:
Snob
Pity
Eye Rolling . . .
Head shaking . . .
I was thinking grief and acceptance were in there somewhere, but nah . . .
Completely agree. I’m the only one who does CrossFit at my globo and can feel the stares from people as I’m trudging through my workouts gasping for air and dropping sweat all over the place (not to mention kipping pullups - nobody gets those)! I’m sure there are some who want to ask what I’m doing, but I live in Boston and we have a very strict, “don’t talk to strangers” policy, which is pretty humorous. I am very much at the pity stage looking at these guys crowding around the preacher curl thing trying to “pump up”. All I keep thinking to myself is, “Brother, there is a better way.”
This is my first go at HSPU so I’m pretty pleased I was able to get through it for the most part.
Puppies:
Complete as many rounds in 12 minutes as you can of:
Handstand push-up Progression 3 reps
Bench press 45-55 pounds, 6 reps
Push press 15-25 pounds, 9 reps
Bench Dips 12 reps
Here’s my breakdown:
Handstand push -up progression 6 reps
Bench Press 55 lbs
Push press 35 lbs
Bench dips 12 reps
8 rounds in 12 minutes so I think thats not too bad. Still working on the handstand progression. Heck I’m patting myself on the back for finally being able to do kipping pull ups correctly. I knocked out 10 the other day. WOO HOO!!
