CrossFit: Forging Elite Fitness: Monday 030623

June 23, 2003

Monday 030623

Complete 5 rounds of:
Run 400 meters
Overhead squat 95X21

Squat to 10” box. Post time to complete all five rounds to comments.

Here’s Mike Weaver at the start and finish of our “medicine ball throw sit-up.” It takes a powerful mid-section to accelerate the ball from the floor to release with a nice flat trajectory. We use a partner to fire the ball back to the thrower keeping the tempo “hot.”

"For it is only by exercising with heavy weights that any man can hope to develop really great strength. He should of course combine these exercises with skipping, running, jumping, and gymnastics of every description in order to similarly develop his activity and agility, but, unless he sedulously carries out the barbell and dumbell exercises as well, he can never acquire really great physical powers."
-George Hackenschmidt

Posted by lauren at June 23, 2003 12:58 AM

Comments

how do yall work in rest and for how long? do you run and go straight to the squats and then rest? sorry, just started workin out this year. i'm tryin to get in shape to join the marines

Comment #1 - Posted by: Chad del Rosario at June 23, 2003 7:13 AM

No rest. You do the five rounds in as little total time as possible. That is, you want to minimize the rest time (based on your fitness level) such that your total time to completion is minimized.

Comment #2 - Posted by: FFF at June 23, 2003 7:30 AM

Chad,
You could not have picked a better method to get yourself in shape for the rigors of Parris Island. I wish I knew about CrossFit when I joined in 1992! FFF is right on about the rest times. In my opinion what you need for boot camp is a strong back. Strong legs and the ability to do tons of pullups. Not to mention speed and agility. The most important thing it takes to succeed and make it through Parris Island is the desire and heart to be there. Good luck and Semper Fi.
John King

Comment #3 - Posted by: John King at June 23, 2003 9:55 AM

Thanks for the comments. Can you tell me some good back exercises i live in aparments that have a exercise machine were i can do rows and a pull up bar and we have dumbells up to 50 lbs

Comment #4 - Posted by: Chad del Rosario at June 23, 2003 12:43 PM

What's the weight on that medicine ball Mike is throwing?

Comment #5 - Posted by: davidjwood at June 23, 2003 2:07 PM

okay, this was an awsome workout. total time of completion was 27:16

Comment #6 - Posted by: roger & out at June 23, 2003 3:31 PM

I could not lift 95lbs and perform the exercise properly so I had to drop to 80 lbs. I could not maintain my balance in the squat, did anyone else suffer from this problem and what was I doing wrong? With the modified weight it took me 15:30 to complete.

Comment #7 - Posted by: dave mac at June 24, 2003 5:52 AM

Dave Mac - You aren't doing anything wrong. The OH squat is very difficult. The balance & flexibility required takes much practice. You posted a hell of a time; it took me 25:10 and I had to break up the OH squats in sets of 11, then 10 rather than 21 straight. It's humbling to struggle that much with so little weight, huh?

Comment #8 - Posted by: Dave Campbell at June 24, 2003 8:40 AM

Oh, hell, I thought this was for 3 rounds . . . and even that took me 15:20 (got it confused with yesterday's WOD). I shudder to think what 5 rounds would have taken . . .