Iron Martini: Sore Corps Sunday

Monday, December 7, 2009

Sore Corps Sunday

Plan was for PC, pushup, sprint circuit, but my shoulder said "no" to pushups, so we went with: 5 PC + 50 yard sprint, pick number of rounds between 5 and 10. Jason and I did 10 rounds w/ 75% BW PC (115 and 135lb., respectively). Mel did 5 rounds w/ 65lb. Lisa did (I think) 10 rounds w/ 45lb., and Lee did 6 rounds w/45lb. Times: Mel - 5:20, Jason 6:18, me - 9 something. This was hard.

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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