A Trip to the Big Box

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.

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.