Iron Martini: Karen Friday

Friday, January 23, 2009

52# 3 x 5

Squat
Press
Power clean

I'm gonna need a rack if I add much more weight and if I want to keep doing this at home.

Sam Crish said...: Squat stands. You can bench, squat, and OHP from them and they are cheap.
http://www.google.com/products?q=squat+stands&btnG=Search+Products

eBay has a guy selling new decent ones for something like $99.; January 23, 2009 at 1:35 PM
Chris said...: Get you one. You might find a good deal on a bar and plates on Craigslist or at Play it Again Sports if you have one in Raleigh.; January 23, 2009 at 2:10 PM

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