Iron Martini: Chris Sat

Monday, February 22, 2010

Chris Sat - Mon

Sat. - run 1 min. rest 1 min. x 10. All-out effort.
Sun. - WO at Jasons, as described by Jim. The hang PCs sucked the most for me.
Mon. - 3x2 C&J at 158lb. Tricep bar BP, 3x10 at 135. One very slow set of DB BP w/ 25s. DB row - 3x5 at 100lb.

1 comment:

Drumline book report reader said...: phew.. front squats into run sucked the most for me.. i seriously could have moon walked faster than i ran that last one; February 23, 2010 at 10:33 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