June 23, 2003
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."
Posted by lauren at June 23, 2003 12:58 AM
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
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.
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.
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
What's the weight on that medicine ball Mike is throwing?
okay, this was an awsome workout. total time of completion was 27:16
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.
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?
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 . . .
Heat index at the 8209 complex 95.
16:10. I liked this one!!