Iron Martini: Sam Tuesday

Tuesday, September 22, 2009

Squat 3x2@325

Walkouts 3@415

10-8-6@65 of the following complex (90 sec intervals)

Snatch

Overhead lunge

Squat

Good morning

I think that's going to be our weekend metcon. Was fun.

Will insist on full squats though -cough- Chris - cough-. It's only 65lbs.

Melanie said...: Hope you are feeling better! What is a walkout?; September 22, 2009 at 4:29 PM
Sam Crish said...: Better living through barbells.

It's a squat set up. Bunch of weight on the bar, unrack it, walk out, set up for squat, hang out for 5-10sec, then put it back.; September 22, 2009 at 6:56 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