ZERO!

I managed five sets of three 1/4 partials. It's going to take awhile to get to full HSPUs.

I "finished" with 5x10 alternating presses with 2 24kg kettlebells.

Have a good weekend all.

Gary

64! All nose on floor, full lockout at top! The happy meter for this WOD ranks right up there with the walk-free 5K run on the 14th!

Pushed out 9 on my first set, breakdowns to 4-5 per set thereafter with 1-2 minutes rest between. All those daily handstand holds have really increased my strength.

My housemate was kind enough to keep count and make sure the six little feline supervisors didn't get under me. It was nice to have a slower paced WOD.

22

Very humbling. First time doing HSPUs. Much harder than I anticipated!

24,although they weren't true HSPUs and I stopped after about 5 min due to work schedule, I am sure I could've squeezed more. I haven't mastered yet the real HSPU. I was stomach to the wall, with feet as far up the wall, as I could get them. I warmed up with 3 rounds on the bag,pull ups,dips, situps and back extensions

What is that very cool looking fitness device that Kelly is pictured using, and where can I get one?

Those are parallettes.

You can purchase a set from American gymnast at http://www.american-gymnast.com/Merchant2/merchant.mvc?Screen=CTGY&Store_Code=ASM&Category_Code=HT

Or better yet, you can even build your own out of PVC. Instructions for parallette construction can be found at the end of the "Drills and Skills" Conditioning page at http://www.drillsandskills.com/skills/cond

There is a very good reference "Success Begins at Home - A Parallette Training Guide" put together by two world class gymnasts Jay Thornton & Steve McCain at http://american-gymnast.com/tt/paralletteguide/index.html

This is a must have piece of equipment for Crossfit.

Mike,

Like John said, this is a must have piece of equipment. I have also been religiously using parts of the "success begins at home" guide (beginner section) and it has worked wonders for me. My core strength is much greater than it was a month ago.

An interesting note to today's WOD - I may end up doing another entire HSPU workout before work is done. The officers keep asking for demonstrations! :)

51. That last one almost blew every vein in my head ! I don't know if this is a cheat, though, I had my feet flat against the wall, knees bent. Anyway, great WOD. P.S I'm getting guys at the firehouse into this as well. Keep up the good work.

Alright, all you animals out there! This was my first attempt at hspu's. I didn't think I could do any...but I managed to do 14.

59. I am happy with this performance, considering I did power snatches, overhead squats, and military presses yesterday. My shoulders will probably be toast tomorrow.

Big ZERO

Instead, I did 35 push-ups with feet elevated on racked bar to almost vertical. Stopped after 15 minutes.

To finish:
I practiced headstands against the wall for a few seconds to at least feel like I was working from the vertical position.

Practiced clean technique with broom stick.
1. Maximum extension point to pullunder
2. Maximum extension point to front squat
3. Explosion point to front squat
Jon

I'd like to share what I did that helped a huge amount with my HSPUs. I wish I could remember who I heard this from because they deserve the credit.

I practice handstand holds against a wall daily for varying times (depending on the WOD) - sometimes 3-5 sets of 10-30 seconds, sometimes 3-5 sets for as long as possible. I work hard on pushing through my shoulders and keeping my body long and tight. Somehow these holds have translated to strong, full pushups; I can almost push hands from shoulders now.

The frequent practice doesn't seem to affect my recovery ability, and I am more confident working upside down.

Kelly,

Those are some good tips on the HSPU that I want to incorporate. HSPU's are such a struggle for me. I wish I had someone to hold my legs for assistance.

Do you kick up with your heels against the wall or do you walk up the wall with your feet?

I've heard it's better to work with your heels against the wall.

Jon,

Until recently, all my holds were heels against the wall. I've just added walking up the wall; my body posture is much better, but I do lose my balance and often fall this way. I'm not real coordinated and I still can't do a handstand without a wall.

It took me a lot of tries to get comfortable kicking up to the wall. Like you, I don't have anyone to help spot me. Just keep whittling away at it, practicing a little each day. It does get easier.

12 singles in 20 minutes.

Keith

32

I did mine with the help of a total gym. Never tried HSPU's so I thought I better practice an easier method. I won't post any scores since it was tainted but lets just say I had a hell of a time reaching up into the cabinet for the splenda the following morning.

44, My lats, chest and just about every other muscle in my shoulder area were killing me the next day.

47. I did 2 every thirty seconds for the first 9 minutes. I then dropped to 1 every 30 seconds until minute 15 when I couldn't do anymore. For the last 5 minutes I alternated 30second holds with 30 seconds rest.

Gene