Before I started CrossFit, I thought skinny was fit. I thought six packs were the be all end all of fitness. I know now it is much wiser to see my fitness in terms of what I am able to do, not what I look like. I see my nutrition as fuel for my performance and not a diet for my waistline. I want to deadlift and clean and jerk. I want to santch and run. Those things make me better at moving furniture, riding bikes, surfing and climbing trees. This is an easy idea to forget, but a great one to remember.
With a continuously running clock, do one 135-pound overhead squat the first minute, two overhead squats the second minute, three overhead squats the third minute ... continue as long as you are able. Do not use a rack.