A Trip to the Big Box    April 18 2009

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WOD: Regional CrossFit Games Practice WOD Front Range CrossFit Denver, CO (will post workout when we return)

Nice job on the Total yesterday.  I am pleased with everyone’s effort and appreciate the teamwork that got everyone through the lifts within the hour time frame.  Some of you had never worked up to a one rep max.  Some of you were pleased with your performance while others walked away thinking they could have done more.  That’s ok, now we have a starting point.  A lot more than sheer lifting the heavy load goes on when doing the Total for the first time – it’s a learning process.

Big ups to Emily and Molly who each deadlifted 2x the weight they did just four weeks ago when they started at the garage and to Jim who deadlifted just 5 pounds below his all-time one rep max.  Nice job!

The following chart is taken from the CrossFit FAQ section.  Remember, “The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength”  (CrossFit Journal, Issue 52).  The chart provides a way to evaluate your functional strength.  Keep it on hand and refer to it on occassion.  Track your progress, acknowledge your accomplishments, and admire the accomplishments of your teammates.

(See FAQ 4.9)

Women’s Class Rankings

Bwt

Untrained

Novice

Intermediate

Advanced

Elite

97

134

231

270

370

480

105

143

251

291

400

507

114

155

269

314

426

537

123

164

284

333

452

566

132

173

302

351

473

594

148

190

332

389

520

648

165

206

357

417

560

709

181

220

383

451

598

737

198

237

412

474

630

858

199+

250

434

506

662

826

Men’s Class Rankings

Bwt

Untrained

Novice

Intermediate

Advanced

Elite

114

228

395

468

646

836

123

246

427

510

695

901

132

265

461

546

745

848

148

296

516

618

833

1061

165

322

560

672

906

1149

181

348

604

722

969

1245

198

366

637

764

1017

1305

220

385

671

807

1071

1373

242

402

700

833

1102

1411

 275

413

718

856

1128

1441

319

422

733

874

1150

1466

320+

430

748

891

1169

1494

I would like to note that my first search for the CrossFit Total Rankings turned up a post on HealthyEveyln.  In her post, she noted that, “Since weight-lifting is a male-dominated sport and this is my blog, I put the women’s chart on top, which is not the way it was when I found it on the FAQ page of Crossfit.com.”  Since a majority of our clients are women, I thought this was a great idea and did the same.  Thanks Evelyn.