CrossFit Total

On Tuesday we established our One-Rep-Max Bench Press.  On Wednesday we are establishing our One-Rep-Max Back Squat, Press, and Deadlift.  If you missed any of these four lifts you can make them up during the open gym times from noon to 2pm on Monday 12/26 or Monday 1/2.  Starting in January we will be doing three months of a strength cycle that includes Bench Press, Back Squat, Press, and Deadlift (read this blog entry on the Wendler Method from the FP blog back in February … all the info you need to know on the program).

Workout of the Day for Wednesday:

CROSSFIT TOTAL

1 -1 -1 Back Squat

1-1-1 Press

1-1-1 Deadlift

Compare to September 28th

Click Here to Download the CrossFit Journal Article by Mark Rippetoe
CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)
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
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
198 237 412 474 630 788
199+ 250 434 506 662 826

(Courtesy of CrossFit.com)

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