Iron Martini: Karen Thursday

Thursday, January 8, 2009

Karen Thursday

Pull-ups
20 lb weighted pull-ups. BA! (that means bad-ass, right?)
2.5, 2.5, 0.5, 0.5
regular pull-ups
4, 4, 3, 2.5
kipping pull-ups
7, 7, 7, 3

Vigorous dancing to really loud music in between everything. Nobody saw.

4 comments:

Melanie said...: Yes indeed- I just added it to the glossary.; January 8, 2009 at 11:33 AM
Chris said...: Weighted pull ups are definitely BA.; January 8, 2009 at 12:37 PM
Sam Crish said...: BA indeed!
Have you figured out when you are visiting our fair city?; January 8, 2009 at 3:20 PM
Karen said...: Yes!
I will arrive Friday, January 30 at 4:55.
I leave Sunday, Feb 1 at 3:35.; January 9, 2009 at 7:55 AM

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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