Father Andrew's Hot Body Gym

November 21, 2009

Crossfit Total – The Results

Filed under: pics, workouts — Tags: , , , , — Micah Vandegrift @ 3:20 pm

Earlier this week Abby suggested that we try Crossfit Total, a workout designed to get your one rep max for three major lifts. After completing the three lifts you add the weight total for all combined and based on a table of measurements, determine what level athlete you are.

Josh, Mara, Abby, Graham and Micah did the workout today (we miss you Andrew!) and here are the results — (others please add your ranking below)

– Based on the chart, I am a Novice weight lifter. But I say, “F the chart” cause I did my first muscleup today! Suck on that Crossfit Total! — MICAH

-My score was 390.  I guess it’s ok, I mean I’m in between Intermediate and Advanced, but I was pretty upset I couldn’t pull heavier weight.  It was a great exercise though because now I have an idea what I want some of my goals to be. ==Abby

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November 16, 2009

Workouts Week of Nov. 16

Filed under: workouts — Tags: , , , , , — Micah Vandegrift @ 9:04 pm

 

Mara cleans it up

Tuesday – WOD 1

Complete as many rounds as possible in 15 minutes:

65 lb Power snatch, 12 reps
10 Ring Push-ups

Those who are not comfortable performing the snatch should perform power cleans.

Wednesday – WOD 2

21-15-9 for time:

Pull ups
Push Jerks

Choose an appropriate load – preferably a weight heavier than what you use for Fran.
2, 9 rep rounds for time:

Friday – WOD 3

As many rounds as possible in 15 minutes:

15 Overhead Kbell swings
10 Burpees
5 modified muscle ups

A brief primer on modified muscle ups can be found here

Saturday – WOD 4

Crossfit Total

1 rep max of:

Deadlift – Squat – Press

Your 1 rep max in each exercise added together is your crossfit total. Note: after warming up, only 3 attempts at each lift are allowed.

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November 13, 2009

Crossfit Total

Filed under: real talk — Tags: — Lady Who Cooks @ 2:32 pm

So my super awesome friend, Thera, works out at Crossfit Coastal and just did the Crossfit Total, check out CF FAQ, the other day to find out her fitness status.  What is Crossfit Total?  Well, it’s a ranking system based on your 1 rep mas weight for back squat (1 rep), shoulder press (1 rep), and deadlift (1 rep).  When you’re done throwing massive weight, you add the total poundage and that’s your score.

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

Thera got 505#
165# Back Squat (PR)
85# Shoulder Press
255# DeadLift (PR)

Which makes her an elite athlete, which in turn makes her a beast.

This ranking system has me pumped to figure out where the members of FAHBG stand on this Crossfit strength scale.  Who’s with me??

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