Iron Martini: Chris Wed. Thus.

Thursday, December 3, 2009

Chris Wed. Thus.

Wednesday - 3 rounds of ~400m run, 20x24kg. DB swing, 20x sit ups. Finished with some forearm work and 3x10 hanging leg raises (shins to bar).

Thursday - S Q U A T 3x10 at 225, 235, 245. Press 3x10 at 100, 100, 105. I really think I could have cracked, no crushed, a walnut (yeah, a black walnut) between my cheeks on the last couple reps.

2 comments:

Melanie said...: Yeah!!; December 3, 2009 at 5:39 PM
Sam Crish said...: Wooo!; December 4, 2009 at 10:18 AM

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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