Iron Martini

Tuesday, May 19, 2009

Christine Tuesday - Texas Recovery

OHP 3x3@75

Front Squat 2x3@65, 3x3@75

Sam Monday - Variety

Barbell side press 5@75, 3@85, 1@95 (fail left arm)

Chins 2x8

Dips 2x15

Monday, May 18, 2009

Yet another recovery day...
My hamstrings seized up after yesterday's WO, and I was feeling really hobbled this morning. Did an extended warm up, then 3 x 10 sets of 95# thrusters followed by some mobility/stretching exercises. Feel much better now.

Melanie: Monday

Warmed up.

Press
70# x 3
65# x 3
#3 was a struggle at both weights.

DL
150 x 15 x 1

Sore Corps Sunday

3 rounds:

15 DL (guys 155, gals 95)
25 push ups
run 1/2 mile

Special guest appearance by Jim and Falon.

Sam Sunday

Snatch 10x1@155

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