Find 1RM Back Squat
Find 1RM Back Squat
In his seminal article, “What Is Fitness” CrossFit founder Greg Glassman wrote,
“The essence of this model (CrossFit) is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges, where no selective mechanism is operative, and being asked to perform feats randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.
The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks and tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.”
In essence the ability to be prepared for the unknown and respond to any physical challenge. This is why we are running a “pop-up” marathon.
The route is 8 times the following then our “normal” run for 800m…
5 F. Squats
5 B. Squats
1’ Max Medball Cleans x 3
5 Ring Dips
10 Sit Ups
Bench Press 5×1 or find 1RM
Teams of 2
90 S2OH 95/65
70 OHS 65/45
60 Pull Ups
50 Thrusters 45/35
Switch every 90 secs
Back Squat 5×3
10 Squat Jacks
5 Press Press 135/95
CrossFit North County is proud to announce Ruth as our March Athlete of the Month! She is taking huge strides in her workout, practicing new movements, and never shying away from new challenges!
Please read more on Ruth!!
I don’t really have much of an athletic background. I dabbled in soccer and tennis when I was a kid, but never really stuck through the sports (I was a musician in school). I also ran a lot as a kid (more like my dad would make me and my sister join him on his runs every weekend). But I never really became interested in working out and being consistent with it until 2015 (I used to even hate sweating before). That’s when I decided on my own that I wanted to be a healthier and stronger version of myself. That’s when I began doing home workout videos and began running outdoors.
I’m a mental health professional. I provide in-home/community therapy for children, adolescents, young adults and families all over St. Louis. I do a lot of driving every day!
Since May 2016. I can’t believe it’ll be one year soon!
Nope! Like I said, I’ve never really been athletic growing up. I always did exercises every now and then, but I was never consistent until I began my fitness journey in 2015. Ever since I began working out consistently, I’ve been getting stronger and stronger. CrossFit has made such a HUGE difference in my working out/training. First off, I used to stick to just home workout videos but, after a while, those videos became repetitive. CrossFit training is different EVERY SINGLE DAY. And I LOVE that. And I’ve felt myself become much stronger physically and mentally since I’ve started. When I signed up for CrossFit, I was looking for a new challenge for my training, but I didn’t realize the “new challenge” would be every single time. Let’s just say for the first time in my life, I actually feel like I’m training—training for a stronger and better me! Lastly, working out in an environment where there’s a coach and other athletes at the same time helps motivate and push me to do movements that I never thought I could do before.
Running (is that one?), planks, deadlifts and thrusters! (Oops, I couldn’t pick just one!)
Any WOD that has running/is cardio-focused. I love cardio!
When I hit my first anything. For example, when I was able to finally get my first OHS with the bar only! I teared up because it has been such a struggle for me! (Thanks Coach Zach for your tips that day!) But, any time after a WOD is an amazing moment for me because I always feel much stronger than I did when I walked in the door.
To keep facing my fears! I tend to overthink the movements a lot (this is true for my life in general actually), and therefore I get scared often…which then impacts my ability to do a movement. Coach AJ has said to me many times that he can see it in my face when I’m in my head too much. This is so true! Little by little I’m beginning to just trust the process and do movements I never thought I could do in my life. Therefore, one day I will do a legit handstand. One of these days I shall!
I run and try to eat as healthy as possible (although, I do have a cheat meal…or two during the weekends!). Throughout my fitness journey, I’ve learned that nutrition is so important as well!
I love to read, watch a good movie, snuggle with my kitty, go to Forest Park for a run/walk, and hang out with friends.
Breaking the movements down and focusing on form is key! There’s unfortunately no way around it. There still are many times when I get frustrated that I can’t lift heavier (or do a legit pull-up); however, slowly, but surely I’m improving. Form is SO critical to avoid injuries and to ensure progression. Also, be open to advice/tips from your coaches! And most of all, have fun!
I just love it. I’ll be doing this for a long, long time.
3’ Max Pull Ups x 2
2’ rest in between
3’ AMRAP x 4 with 2’ Rest
Measure = DU’s each round
PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.
He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.
10 rounds represents his joining the US Army in 2010. 7 represents the month he was K.I.A.; 3 represents the day.
The oldest mention we could find of this WOD, including from Ready Set Beast, credits “Bear River CrossFit” as the originator.
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)
1,200m Run with med ball 20/14 lb