Iron Martini: Chris Friday

Saturday, May 2, 2009

Chris Friday

Squat - 135x5, 185x5, 225x5, 245x3, 265x3, 275x2, 285x2, 225x5
Pull ups - 2 sets of 5 chest to bar, then weighted sets. No belt, so had to hold DB between feet, which sucks. 30x5, 40x5, 60x3. Final set of 5 chest to bar (kipping).

3 comments:

Melanie said...: you held a 60# DB between your feet whilst doing pull ups? you are a beast.; May 2, 2009 at 1:33 PM
Chris said...: Oh BTW, low-bar, wide-stance squats are to me what sumo stance DL is to you. Feels much more stable and stronger than high bar.; May 2, 2009 at 9:16 PM
Sam Crish said...: What a revelation!!!
:P; May 2, 2009 at 9:30 PM

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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