Archive for the hansen Category


Posted in back squats, hansen, paleo on August 14, 2013 by coughingsparks

Today was 4×4 back squat, working up to 85% of 1RM (195#), which was achievable and not too bad:


I focused on keeping my head up, and I think that mitigated the stripper phenomenon where the but goes up first. Finished with a mini-mini-Hansen, three RFT of:

-30 ABMAT sit-ups
-30 burpees

10 minute time cap

Thank goodness for the cap, because I was NOT about to DNF and didn’t at 9:43. A lot of people did DNF and it was felt really good not to and I pushed really hard on the last set of burpees and did them unbroken, which was pretty uncomfortable.

Food for the day:

-4 eggs (about that, maybe less)
-2 tomatoes
-12-15 cashews
-1 banana
-coffee with stevia and coconut milk

-4 slices of turkey
-2 peaches
-8 cashews
-coffee with stevia and coconut milk

-1 scoop of protein

-3 slices of turkey
-12 cashews
-1/4 honeydew

-tunafish with herb mayo
-2 1/2 c raw snap peas
-1 jicama

-1 scoop protein

-3 slices turkey
-8 cashews
-1/4 honeydew


Hansen/Cleans/Sott’s of AWESOME

Posted in burpees, cleans, dead lifts, hansen, overhead squats, pull-ups, push press, sotts, wall ball on January 8, 2013 by coughingsparks


Was supposed to be an Oly total, like max effort clean and jerk plus max effort snatch, but that wasn’t going to happen at Island, so I decided to do something completely different. So I did a 5×3 OHS:


Did the HSPU progression. Finished with Hansen, which Rx’d is five rounds of:

-30 72# KB swings
-30 burpees
-30 GHD sit-ups

I did three rounds with a 35# KB and regular sit-ups. The burpees are what gets me on this WoD. I got 1713, I think. It was a long time ago now.

Yesterday I did 5×5 cleans. I wanted to DL, but I need more practice at the clean:


I can muscle up more weight than that, but I’m really trying to work on form and speed. I interspersed this with the HSPU progression, to save time. Finished with the CFP WoD, which was:

-50 wall ball (20/14) with
-EMOM 5 burpees

Five minute rest, then:

-50 burpees with
-EMOM 3 wall ball

This was for two times, and I got 2:58 and 4:45. This wasn’t as bad as I thought it was going to be. I thought I would need, like 10 minutes for each one, or a shorter rest period, but it wasn’t actually that bad.

Today was Sott’s press, which up until now I have been doing WRONG. I’ve been getting into a front squat and pressing from the bottom out front, when actually, you get into a back squat with a snatch grip and press from behind the back. Big difference. Anyway, we did 3×3:


OK, so I did five. And y’all, I had the second-highest weight for the day up until then, out-pressing dudes. WTF? I’m pleased, of course, but a little baffled. BTW, 70 is scary. I thought I would dump backwards for sure. I think I’m going to be sore tomorrow.

Finished with a 12-minute AMRAP of:

-3 DL (165/125)
-6 pull-ups
-9 double KB push press (35/25)

I got eight rounds, three DL, using 165# DL and the blue band and 25# KBs.

I feel like Tarzan today.

3-Round Hansen

Posted in back squats, hansen with tags , on September 19, 2011 by coughingsparks

Today I started out with a fairly typical warm-up of pull-ups, push ups, and air squats, and I discovered I can actually do a pull-up with a smaller band (the “blue” band; I say “blue” because it’s not always blue, but it’s THAT thickness if you’re using Rogue Fitness bands). Still can’t do the real thing though. I also played around on the rings, doing inversions going slowly into a pike, then skin-the-cat. Not slowly yet, but with not too bad hamstring flexibility.

Next was a 5×5 back squat, which went fairly well:


That’s certainly a new PR, which is good. I got pretty low on all of them. This is my least favorite lift, so it’s good not only to do it, but to see improvement.

Finished with a scaled, 3-round Hansen:

-30 KB Swings 35#
-30 Squat thrusts
-30 Sit-ups

The real WoD calls for a 2-pood swing, burpees and GHD sit-ups, and of course is 5 rounds. I did this one in 16:33. I certainly had the hardest time with the squat thrusts, breaking even the first set into fours. I did the sit-ups unbroken, as well as the first two sets of KB swings. This is not normally how I scale Hansen; I usually do 10 burpees, but I kind of like this way better; it seems harder. Then again, I haven’t done it in a while.

P.S., I haven’t weighed myself in three days!

Sub-17 Hansen: My White Whale

Posted in hansen with tags on March 18, 2010 by coughingsparks

Today was too nice a day to be working out inside, so I skipped the globo entirely and did Hansen outdoors. I hadn’t done Hansen since the beginning of January, and I certainly hadn’t done it with proper burpees. I scale Hansen, I’ve always scaled it, five rounds for time of:

-30 KB swings 1-pood KB
-10 Burpees
-30 Sit-ups

Last time I did it, I got 17:32, today was 17:16. Now, there are two ways to look at that time: First, that I suck because I’ve gone over two months and have not improved much on this WOD at all or second, that I took 16 seconds off of my previous time with my feet un-anchored for the first time ever. Seriously. This was the first time I haven’t hooked my feet on something. I prefer to look at the second way.

Back Squat/Hansen

Posted in back squats, hansen with tags , on January 7, 2010 by coughingsparks

I started with a 5×3 back squat, not meeting my PR, but with good, solid form:

45×5 (warm up)
95×5 (warm up)
115×3 (warm up)

I then went on to my scaled version of Hansen, which is five rounds for time of:

-30 KB swings 1-pood
-10 Burpees (I hate these. I went really, really slow)
-30 Sit-ups

I haven’t done this in month and it was a little disappointing at 17:31, only one second faster than my best, although it was 10 seconds faster than last time. I don’t know why I’ve been so very slow lately. I expected to get under 17 minutes today, but it just wasn’t going to happen.

Hansen of SUCK

Posted in hansen with tags on October 9, 2009 by coughingsparks

Let me preface this by saying that I absolutely hate working out first thing in the morning. I am typically a very nocturnal sort of person, so I work out around 4 in the afternoon. But being on the road, I got up super-early and did Hansen in the hotel fitness center: five rounds for time of:

-10 Burpees (Rx’d is 30)
-30 swings (I would use a one-pood kettle bell at home, but I used a 35-pound dumbbell here)
-30 sit-ups

My time last time I did this, about a month ago, was 17:32, today it was 17:41. I don’t like getting slower at stuff. Boo.


Posted in hansen with tags on September 10, 2009 by coughingsparks

I hadn’t done Hansen in a while, so I decided that today was as good as any day. There were also no squat racks available for any of the lifts I had planned so I just decided to go for it. I usually do Hansen in what the globo has cleverly named “Island Oasis,” also known as the women only room with the very low ceiling (as I found out today). Hansen is, for time, five rounds of:

-10 burpees (Rx’d is 30)
-30 swings with a 1-pood kettle bell
-30 sit-ups

I use the ladies only room because it is filled with stupid Nautilus machines, which have a low welded bar that is perfect for hooking my feet. I was going to try today to touch the ceiling on every burpee, but on my third one, I saw bits of acoustic tile crap fall down, and I looked up and I had accidentally pushed one up into the ceiling, so I stopped doing that. Anyway, I made it in 17:32 which is one minute and ten seconds faster than last time. When I can get Hansen under 15:00, I will start adding burpees until I get to the actual precription.

I can’t recommend this WOD enough. Doing burpees then swings then sit-ups is a surefire recipe for making you feel like you’re going to vomit.