Iron Martini: Sam Sunday

Sunday, June 28, 2009

Sam Sunday

Mike's gone for 2 weeks so I'm doing a Power to the People deal.

BB side press 2x5 75, 65

Front Squat 2x5 205, 185

Iron rope 3@55

Not so bad but it's going to get sucky.

Yeah, got a bunch of new lifting books such as Dinosaur Training. You guys are screwed every other Sunday. Melanie, you should not be asking me for melcon direction anymore.

3 comments:

Chris said...: Iron rope. Me likey.; June 29, 2009 at 9:26 AM
Sam Crish said...: I had a feeling you would like that one.; June 29, 2009 at 1:36 PM
Sam Crish said...: I actually thought while doing this: "The Moran's deck would be perfect for this."; June 29, 2009 at 9:11 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