Iron Martini: Chris Sat. and SC WoW

Monday, August 24, 2009

Chris Sat. and SC WoW

Sat. - 10 x approx. 100m run up incline on grass. All out effort.

Sunday - first WO in Jason's new basement. Squat rack, full set of bumpers, rings. Sweet.
We woked on heavy (for me any way!) OH squat and then snatch before doing the following circuit: 1-2-3-4-5 reps (at 65lb.) of hang power snatch, OH squat, ring dips. Run ~600m. 5-4-3-2-1 reps of HPS, OHS, ring dips.

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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