Sneaky Cross Chops

September 10, 2013
By : Retta

Warm-up
Tabatta cross chops (53/35) – scale weight where necessary
1. upward to the left
2. upward to the right
3. downward to the left
4. downward to the right
5.6.7.8. Repeat sequence

Strength – 25 minutes
1. Push Press – 3-2-1-1
2. Push Jerk – 3-2-1-1
3. Hang Power Clean – 3-2-1-1

WOD – 25 min cap
“Lynne”
5 Rounds of
Max Bodyweight Bench Press
Max Pull Ups

Games – C2B or Dead Hang Optional

Work in groups, rotate through with spotters. Use boxes if necessary for benches.

Ca$h Out
a. Bent Over DB Rows x 8 each arm
b. Weighted strict dip x 5
* go immediately from set a to set b. Perform 3 sets.

30 Comments

Emily

09/11/2013 @ 6:23 pm

push press: 135#
push jerk: 145# (PR)
HPC: 160 (PR)
WOD: 51 reps bench press at 95#, 33 deadhang pullups
cash out: 35# db and strict unweighted dips

was fun to be back with the toasties!
Emily

09/11/2013 @ 6:23 pm

push press: 135#
push jerk: 145# (PR)
HPC: 160 (PR)
WOD: 51 reps bench press at 95#, 33 deadhang pullups
cash out: 35# db and strict unweighted dips

was fun to be back with the toasties!
Matt

09/11/2013 @ 11:23 am

No overhead presses today
HPC: #265×1. Missed 270 about 5 times. Hit my throat each time…. Frustrating

WOD
5 rounds
5 HPC @ 225
10 Pull-ups
50 dubs

Finished w everyone else.
Matt

09/11/2013 @ 11:23 am

No overhead presses today
HPC: #265×1. Missed 270 about 5 times. Hit my throat each time…. Frustrating

WOD
5 rounds
5 HPC @ 225
10 Pull-ups
50 dubs

Finished w everyone else.
Heather

09/11/2013 @ 3:02 am

Push press: 130# PR
Push jerk: 135
(Clearly still need to work on jerk form)
HPC: 145# PR

Wod: 46 reps bench press @85#; 53 pull-ups

Cash out: done with 35# db and did strict unassisted dips (just body weight)

Shoulders and forearms were smoked after!
Heather

09/11/2013 @ 3:02 am

Push press: 130# PR
Push jerk: 135
(Clearly still need to work on jerk form)
HPC: 145# PR

Wod: 46 reps bench press @85#; 53 pull-ups

Cash out: done with 35# db and did strict unassisted dips (just body weight)

Shoulders and forearms were smoked after!
Erica

09/11/2013 @ 1:38 am

Push Press: 165#
Push Jerk: 180#
HPC: 185#
Wod: 38 at 105#/42 pull-ups
Cash Out: done
Erica

09/11/2013 @ 1:38 am

Push Press: 165#
Push Jerk: 180#
HPC: 185#
Wod: 38 at 105#/42 pull-ups
Cash Out: done
Biscoe

09/11/2013 @ 12:55 am

push press: 225#…should’ve gotten 235# (f)
push jerk: 245#, 265#(f)
hpc: 265#…trying to use the ol’ hook grip

wod: 60 reps @ 195# / 36 dead hang PUs
no time for cash out – electricity starts shutting off around 8:15ish.. coaches actually wanna go home huh??
Biscoe

09/11/2013 @ 12:55 am

push press: 225#…should’ve gotten 235# (f)
push jerk: 245#, 265#(f)
hpc: 265#…trying to use the ol’ hook grip

wod: 60 reps @ 195# / 36 dead hang PUs
no time for cash out – electricity starts shutting off around 8:15ish.. coaches actually wanna go home huh??
Manny Rodriguez

09/10/2013 @ 11:59 pm

Push press 210lbs PR
Push jerk 205lbs PR
HPC 185lbs
Wod 55reps @185
Pull ups 85
Manny Rodriguez

09/10/2013 @ 11:59 pm

Push press 210lbs PR
Push jerk 205lbs PR
HPC 185lbs
Wod 55reps @185
Pull ups 85
KA

09/10/2013 @ 11:56 pm

Push Press: 135# (15# PR!)
Push jerk: 140# (5# PR!), failed 145#, but should have had it.
HPC: 140# (10# PR I think..ran out of time to try for more.)

WOD: Bench: 34 total reps with 105# (@ 75% body weight); Pull-ups: 60 total.
Cash out done: 35# DB rows; Dips: 2 rounds with10#, 1 round with 18#
KA

09/10/2013 @ 11:56 pm

Push Press: 135# (15# PR!)
Push jerk: 140# (5# PR!), failed 145#, but should have had it.
HPC: 140# (10# PR I think..ran out of time to try for more.)

WOD: Bench: 34 total reps with 105# (@ 75% body weight); Pull-ups: 60 total.
Cash out done: 35# DB rows; Dips: 2 rounds with10#, 1 round with 18#
Wheeler

09/10/2013 @ 11:06 pm

Push Press: 125
Push jerk: 140
HPC: 135, attempted 145 3x but couldn’t make it happen then was in my own head for 140
Wod: 36/36 Bench 8, 8, 8, 6, 6 @95, Pull up 8, 8, 7, 7, 6
Cash Out: done
Wheeler

09/10/2013 @ 11:06 pm

Push Press: 125
Push jerk: 140
HPC: 135, attempted 145 3x but couldn’t make it happen then was in my own head for 140
Wod: 36/36 Bench 8, 8, 8, 6, 6 @95, Pull up 8, 8, 7, 7, 6
Cash Out: done
Patilac

09/10/2013 @ 8:40 pm

Push press 255 I think
Push jerk 305 (ties pr) missed 315 and 310
Hpc 305 (probably a pr)

Wod
Bp 220 37
C2bs 97 (happy with this)
Patilac

09/10/2013 @ 8:40 pm

Push press 255 I think
Push jerk 305 (ties pr) missed 315 and 310
Hpc 305 (probably a pr)

Wod
Bp 220 37
C2bs 97 (happy with this)
depriz

09/10/2013 @ 8:20 pm

Late post regarding CBL……

Been on it for about 5-6 weeks(since start of strength cycle). I train in the morning so it’s modified.
5:00 am Wake- drink water
6:00am train on empty stomach or coffee.
7:30am PWO shake 2 scoops waxy maize 2 scoops whey
10:30am black ice coffee mixed w scoop of protein
1:00pm Lunch- spinach another veggie, meat
random snack @work serv of almonds and fishoil
7pm-10pm usually get in 2 ‘feedings’
Usually have an awesome dinner. I don’t really restrict what I eat- just whatever I cook I eat till it’s all gone.
8-16oz of meat, 2 sweet potatoes baked,a veggie, a paleo-sih bbq sauce (ketchup-honey-chipolte peppers-spices)
after that some fruit, or anything high GI clean that I can get my hands on. Dates/prunes etc.(paleo brownies-so awesome) try to sneak in some pro too, like cottage cheese/yogurt.

Generally I keep is pretty clean. It’s worked well for me. It’s easy for me to follow. No carbs during day beside PWO, cook awesome dinners.

I’ve noticed If anything I’ve been able to maintain if not improve my level of lean-ness. (have measurements for after strength cycle to compare to as a half way point) Strengths gotten better. Excited to re-test numbers and follow this into oly cycle. Generally have felt I’ve had alot more good days in the box in a row than prior. More workouts @ regionals in decent times for myself.
depriz

09/10/2013 @ 8:20 pm

Late post regarding CBL……

Been on it for about 5-6 weeks(since start of strength cycle). I train in the morning so it’s modified.
5:00 am Wake- drink water
6:00am train on empty stomach or coffee.
7:30am PWO shake 2 scoops waxy maize 2 scoops whey
10:30am black ice coffee mixed w scoop of protein
1:00pm Lunch- spinach another veggie, meat
random snack @work serv of almonds and fishoil
7pm-10pm usually get in 2 ‘feedings’
Usually have an awesome dinner. I don’t really restrict what I eat- just whatever I cook I eat till it’s all gone.
8-16oz of meat, 2 sweet potatoes baked,a veggie, a paleo-sih bbq sauce (ketchup-honey-chipolte peppers-spices)
after that some fruit, or anything high GI clean that I can get my hands on. Dates/prunes etc.(paleo brownies-so awesome) try to sneak in some pro too, like cottage cheese/yogurt.

Generally I keep is pretty clean. It’s worked well for me. It’s easy for me to follow. No carbs during day beside PWO, cook awesome dinners.

I’ve noticed If anything I’ve been able to maintain if not improve my level of lean-ness. (have measurements for after strength cycle to compare to as a half way point) Strengths gotten better. Excited to re-test numbers and follow this into oly cycle. Generally have felt I’ve had alot more good days in the box in a row than prior. More workouts @ regionals in decent times for myself.
depriz

09/10/2013 @ 4:02 pm

Push Press – 195 (10lb PR)
Push Jk – 215 (15lb PR)
Hangs to 205- ran out of time.
WOD @ 185 26+55 PU pretty sad.
- Petra
  
  09/10/2013 @ 6:45 pm
  
  Nice PRs! Congrats!
depriz

09/10/2013 @ 4:02 pm

Push Press – 195 (10lb PR)
Push Jk – 215 (15lb PR)
Hangs to 205- ran out of time.
WOD @ 185 26+55 PU pretty sad.
- Petra
  
  09/10/2013 @ 6:45 pm
  
  Nice PRs! Congrats!
Petra

09/10/2013 @ 2:22 pm

Warm-up: done
Push press: 120# PR
Push jerk: 125#. Long way to go to 30% more than push press…
HPC: 135#
Lynne: 126 reps – 54 BP@ 85#, 72 pull-ups (new max pull-up PR: 22)
Cash-out: 35# DB rows, 10# dips
Petra

09/10/2013 @ 2:22 pm

Warm-up: done
Push press: 120# PR
Push jerk: 125#. Long way to go to 30% more than push press…
HPC: 135#
Lynne: 126 reps – 54 BP@ 85#, 72 pull-ups (new max pull-up PR: 22)
Cash-out: 35# DB rows, 10# dips
Crowley

09/10/2013 @ 1:23 pm

Warm-up: done
Push press: 205, 215(f)
Push jerk: 205 – wasn’t diving under the bar this morning at all
HPC: 235
Lynne: 131 reps – 35 BP@170#, 96 pull-ups
Cash-out: 65# DB rows, dips w/20# chain
Crowley

09/10/2013 @ 1:23 pm

Warm-up: done
Push press: 205, 215(f)
Push jerk: 205 – wasn’t diving under the bar this morning at all
HPC: 235
Lynne: 131 reps – 35 BP@170#, 96 pull-ups
Cash-out: 65# DB rows, dips w/20# chain
Kara

09/10/2013 @ 12:27 pm

Push Press: 125
Push jerk: 130
HPC: 135# could have done more this felt light-ish
Wod: forgot the reps, more bench press than pull ups…
cash out: done

toasties, I just signed up for the team competition 11/23 at Crossfit Taj ( formally CF Boston). I wanted to make sure I had a spot so I didn’t think of a snazzy team name. Stafford wants to do it but we still need one more boy. It’s two boys one girl. Look at your calendars and let me know if you want to be our third team member.
Kara

09/10/2013 @ 12:27 pm

Push Press: 125
Push jerk: 130
HPC: 135# could have done more this felt light-ish
Wod: forgot the reps, more bench press than pull ups…
cash out: done

toasties, I just signed up for the team competition 11/23 at Crossfit Taj ( formally CF Boston). I wanted to make sure I had a spot so I didn’t think of a snazzy team name. Stafford wants to do it but we still need one more boy. It’s two boys one girl. Look at your calendars and let me know if you want to be our third team member.