Iron Martini: Sam Tuesday

Tuesday, May 12, 2009

PC 3x1@185, 210, 225

2nd set was going to be 205 but my coach put "da black ones" on the bar.

Clean high pulls 3x2@245

Halting DL 5@425

Then 3 rounds of

62#KB single arm swing 10/side

50 jump rope

20 air squat

Chris said...: Hmm, there is the distinct smell of metcon in the air...; May 13, 2009 at 12:50 PM
Sam Crish said...: Melcon you mean?
Wanted to get back to KBing - I'm pretty chock-full of presses so I figured swings, then I thought that it'd be silly to just do swings after all that low back work so I decided to Melcon it, then I thought that my knees have been feeling pretty good recently so I added some pre-hab.; May 13, 2009 at 12:54 PM
Melanie said...: Good show my good man!
Sincerely,
MelCon; May 13, 2009 at 3:17 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