Iron Martini: May 2010

Monday, May 10, 2010

Christine

Press 3x5@70

Squat 5@115

Sam

Squat 3x3@345

Press 3x3@200

Chins 3x3

Oh yeah, Friday

Incline 3x3@245

DL 3x3@425

Bent row 2x3@225

Leg raises 2x12

Saturday

Snatch and grab reverse ladder 5-1 95 lb split snatch, driveway sandbag carry in between

Sunday

C+J 3x2@185

Snatch 3x2@135

Bench press 3x5@90 (2, 4, 3)

Squat 3x5@105

Bent Row 3x5@65

Christine

Press 3x5@67.5

Squat 3x5@95

DB row 2x12@25

Knee raises 2x10

Sam

Snatch singles 135, 155, 165, 175

A little press out on the last one - jump a little off

Clean singles on the minute 6@185

oops, should have been jerks as well

Leg raises 2x12

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