Iron Martini: Helllooooo KB, Meet Karen

Tuesday, September 16, 2008

This was my first time using a KB.
I did 100 kb swings with 25# in sets of 20.

Also this:

"The Chief"

Max rounds in 3 minutes of:
50 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Melanie said...: geeze, nice workout! Did you do the power cleans with dumbells?; September 16, 2008 at 11:38 AM
Some Warrior said...: I like it when people refer to me as "the chief."; September 16, 2008 at 12:21 PM
Chris said...: How did you like the power cleans? Boy #1 (Cullen) told me last night he set a new PR for hang cleans at 132# (that's at a body weight of around 125).; September 17, 2008 at 8:07 AM

Glossary

AFAP: As Fast As Possible
BA: Bad Ass
BAP: Band Assisted Pull Ups
Bottoms Up Press: Hold kettlebell upside down by handle and press up from shoulder, with bell facing up. Balance is challenge.
Glassups (formerly Shoulder-O's) - a KB armbar, TGU up, windmill, OH squat, and TGU down
GTG: Grease the Groove. Working an exercise or movement for practice and maintenance rather than heavy work.
Hack squat, hack lift, behind the back deadlift - a deadlift with the bar behind you
Heaving snatch balance: Start with the bar on the back of your shoulders and hold it in a snatch grip. Dip and drive the bar up, then drop into a full squat, catching the bar overhead. Stand up with the bar overhead. Lower the bar behind your head and repeat. See video - http://media.crossfit.com/cf-video/CrossFit_SnatchBalance.wmv
Inverted Burpees
Iron rope - stand on a bench, bar vertical in front of you with weights loaded on the bottom. Go hand over hand (with hands close to each other) and walk the bar up, then down - that's one.
KTE: Knees to elbows. Hang from pull up bar and try to touch your knees to your elbows. Good luck.
Pin Press - partial movement (OHP or BP) where the weight is started from the pins in the power rack.
TMM: Too many martinis
WFD: Weight For Distance