Iron Martini: Karen Tuesday & Wednesday

Wednesday, July 1, 2009

Karen Tuesday & Wednesday

Tuesday Climbing gym
I climbed a bunch of V2's - and even got some on the first go. It wasn't that long ago that V2 was out of my range.

Wednesday
I am a little sore today.
Warm-up on row, incline sit-up 2x15, knees to chest 2x15

Squat: 45x5, 100 3x5
BP: 45x5, 65x5, 80 x 2 (fail - zealous spotter confused me), 75x5, 80x5
Back extensions: 3x12 with 10lb weight
Chins: 3, 3, 2, 10 negative

1 comment:

Melanie said...: Wow - great work on squat!; July 2, 2009 at 2:32 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