Iron Martini: Chris Thursday

Friday, July 3, 2009

Hang power snatch 3x5 @ 95

Squat 20 @ 180

Pin press 3@135, 2@155, 1 and a half @175

DB bench 8@ 55, 8@ 60, 10@ 70

Sam Crish said...: Nice. How long do you think the 5lb increase every workout will continue on squat?; July 4, 2009 at 8:48 AM
Sam Crish said...: Also, when pin pressing, please report the starting position.; July 4, 2009 at 2:18 PM
Chris said...: Re: How long do you think the 5lb increase every workout will continue on squat?
I dunno. The program says if you cannot do 20, then do max reps, but keep increasing the weight each WO. You can rest as long as you want w/ the bar on your shoulders.; July 13, 2009 at 1:08 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