CROSSFIT SUFFOLK  **  Forging Elite Fitness

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

Last time Virtual Shoveling came up was September 23, 2008.  On that date it was combined with push ups not pull ups.  It was also a time when having to really shovel seemed so far off……


Tom survives his first CrossFit workout.  Great job!


Gerard swinging the bell for the first time!


It's worth repeating every so often…..when considering what it takes to be good at anything it's human nature to look elsewhere and look for some mystical answer that we somehow missed, but a "fortunate" few seem to have.  What it takes to be good at anything is to learn, practice, focus on and practice some more.  There is rarely some magical answer.  One of the best quotes I've heard is, "It's simple, but it's not easy".  If you want to get good at something you need to focus on what that is and work on it.  Simple, not easy.  I see this over and over again in the martial arts community and in the CrossFit community.

I once asked one of the best Overhead Squatters in the CrossFit community that I know of, Mike G. from Atlanta, how he developed his 255 pound overhead squat at a bodyweight of 180 pound.  No easy feat by anybody's standards.  I was expecting to hear some lengthy protocol on how the lift came to be.  I was expecting to hear a list of exercises formatted in some radical way….something that no other human was doing.  Something different.  Mike's reply: "I just kept working on the overhead squat itself".   What a concept–in order to improve the amount of weight Mike could overhead squat he focused on that particular lift and kept working on it!  Simple, not easy. 

We'll explore this more at a later date.  In the meantime we found a good article by Ross Enamait that goes along with our point.  Enjoy!

Individual Factors by Ross Enamait

Sunday, January 11th, 2009

Rest Day

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