Iron Martini: Crish Lab Lunchtime Lifting!

Friday, October 11, 2013

Crish Lab Lunchtime Lifting!

Sam
Sunday
KB one arm BP 2x12@62
Incline 2x5@135
Feeling a little better!

Curl 3x5@100
Hammer curl 2x5@56

Tuesday
Squat 3x2@295
Knee all better!
Clean 3x5@165

Thursday
Press 3x5@155
DB row 2x10@85
Chins 3x3

The Kids

Matthew!
Tuesday
Squat 3x5@95
A little shallow
Bench 3x5@95
Pull downs 2x10@something

Thursday
Squat 3x5@105
Good!
Press 3x5@65
DL 1x5@185
Chins

Gina
Tuesday
Squat 3x5@45
Lots to work on
Bench 3x5@45
Pulldowns 2x10@something

Thursday
Squat 3x5@55
Better but still shallow
Press 3x5@10-15 DB
DL 1x5@95
DB curl

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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