Iron Martini: Melanie: Saturday

Sunday, July 19, 2009

Melanie: Saturday

@ Lipscomb track

Jog 400m
Waiter's walk with 25#KB 400m, switching arms due to fatigue, about every 80m.
Jog 400m
Right hand farmer's walk with 25#KB 400m
Jog 400m
Left hand farmer's walk with 25#KB 400m
Jog 400m
OH carry with 25# KB alternating with goblet carry and cradle carry 400 m
Run 400m for time, 1:55
I was pleased with my 400m time, as that's my goal pace for the mile and I have not been running much lately--I was pleased to see I was at that pace still. Thanks Crossfit for Strength Bias!

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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