Congratulations!!! to Bethanie for scoring a 291 (300=Perfect score) on her USMC PFT last night. Just four weeks ago she took this same test and scored a 267. We are all so very proud of you! Your dedication and hard work is inspiring girl!!
One of the pillars of CrossFit is functionality…. everything we do carries over to other daily activities in some way.
Back squat – This is one of (if not “The”) single most-important total-body exercise. The hormonal response generated by the back squat’s heavy loading, vast muscle recruitment, and long range of motion impart a broad systemic benefit. Back squats dramatically strengthen the legs and back for all applications and indirectly increase the effectiveness of all other muscle-building exercises.
Shoulder Press – Perhaps the single most useful upper-body exercise. Putting a box on a high shelf is a press. Anything held by the arms at or above the level of the shoulders becomes easier as the press gets stronger.
Deadlift – Have you ever picked something up off of the ground? Perhaps a bag of dog food, or a moving box or a small child….. That’s a deadlift. Doing them properly builds total-body strength along with training for safe heavy (and light!) lifting.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
(compare to Nov. 15, 2011)