I Want A HSPU...

I Want A HSPU...

“We sleep safe in our beds because rough men stand ready in the night to visit violence on those who would do us harm.”

Our latest video concoction finds us performing movements meant to help achieve the ever elusive Handstand push-up. On our beloved CrossFit pyramid we find gymnastics below weights below sport. The ability to move your body through every realm efficiently comes in handy when we want to lift heavy things, hit people hard, or save a damsel in distress.

To simply keep trying HSPU in hopes of getting them is weak sauce. If today your head was 6" from the floor, and next month its the same 6", stop. Take a page from Westside Barbell and lace in extra workouts to specifically target weak points.

Enter Auxiliary:

Auxiliary WODs need not be for time, or be long in duration. They need be easy to recover from and specific enough to fix the issue, essentially fixing the broken link in the chain. When athletes, or anyone wanting to get better at any event imaginable, they usually do more of it. Hence the extra WOD theory. Simply make sure these extra tactics are brief, motivating, and specific as hell.

For instance, in the video above we specifically target the triceps as a weak link in our HSPU. Therefore we target that area specifically with lifts meant to remove other pieces, and make that offending agent better. 

Concentric/Eccentric:

As the video states; we employ very little eccentric, or lengthening as this tends to add to soreness, and lack or recovery. Whenever possible we will severely limit or drastically reduce the time under the eccentric portion so we can train more ofter-concentrically or shortening.

Set-up:

Whatever you do, stick to it. If it hinders your WODs, back off, or better yet lessen a WOD here and there and take the time to fix up your weaknesses. If you feel good, be very leery of adding more; better to leave with energy motivated to try again than to leave frustrated and overtly sore. 

Also, it bares reference to ponder on the fact you most likely are poor or at least less efficient at several items. Good, me to. If you thought you were stellar your wrong, even our games champion has stuff to better. I suggest focusing on one thing at a time, give it a goal date, test before and after then re-address.

Employ these auxiliary tactics as necessary but with the goal of targeted weakness training, not bias. Bias training means we are willing to sacrifice one area in favor of gains in another. While there is a reason for this, I am not RXD that here. Simply working the shit you are not cool at, while at least staying just as good, hopefully moving up the ladder on everything else through proper programming.

Strength:

Rest

For Time:

5-Power Snatches 75/115

9-Burpees

4 Rounds

Post time to comments

Comments

[holly]

Josh do we get a + if we do the burpees Kerry style! (check fb)

[jb]

Already did...yes + for sure

[holly]

3:20

[vicki]

4:43m

[Min]

Cool video. Kara and Jen- it was cool to see you being used as the athletes here. HSPUs are something everyone could use some more help with. Nice job!

Holly- dang, girl. That's fast... and your 100 deadlifts were no joke yesterday either. Keep kickin ass ;)

[MJ]

5:40

[heather]

2:56

[Mindy]

4:44(m) -- 45 lb snatch

[Stacy]

Piqua Catholic is at #15 now....only a minimal amount of votes separate us from the winning spot, 10 or above!!!
Your vote makes a difference!!!!

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[chas]

Heather, nice!!

[runmelrun]

3:47 (m) @ 65#
hats off to all those who did rx wt today!

[JN]

5:12

[jb]

2:28..awesome 6:30

[min]

4:05

[Darin]

2:22

[Rachael]

4:08