01/05/2015 New Year, New CrossFit Totals

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Be sure to bring your WOD books or WOD app to the gym today to record your results!!  This will be important so that you’ll have your new baselines established for 2015.

“The CrossFit Total is a strength assessment that is the sum of the best of three attempts at the squat, shoulder press, and the deadlift, done in that order.  All three exercises are done while standing on the ground, and require no additional equipment, such as a weight bench, which is needed for powerlifting. It first appeared on the CrossFit website on 3 December 2006, and was created by Mark Rippetoe.

But most importantly, the CrossFit Total more accurately reflects the level of functional strength available to an athlete than any other test available.

According to Marc Rippetoe, here are some basic precautions that need to be followed for safety:

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.”

Warm Up:

1 mile run for time (for non runners, you will establish a 2,000 m row time)

We will establish an updated mile time.  Write this down!

followed by mobility for hips and shoulders

WOD:

1 RM back squat

1 RM shoulder press

1 RM deadlift

CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)
Men’s Class Rankings
Bwt  Untrnd Novice Intermed       Adv    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
Women’s Class Rankings
Bwt     Untrained     Novice    Intermed       Adv         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           788
199+      250             434             506             662           826

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