Regina CrossFit Total  

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CrossFit Regina will be hosting the Total starting this weekend.

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.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

View the entire 4 page article free from the CrossFit Journal


“There are few things graven in stone, except that you have to squat or you're a pussy.” ~ 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


My Planned Warmup and 1RM Progressions (Weight in lbs)

 

 


Warmup

 


1RM Attempts

Lift

5~30%

3~45%

2~55%

1~70%

1~80%

1~90%

 

(3)

(1)

*

Back Squat

75

105

135

165

185

210

 

235

265

285

Shoulder Press

35

55

70

85

100

110

 

125

135

145

Deadlift

95

135

165

210

240

270

 

300

360

380

Projected Score

810


For more details on how I came up with this progression, see the CrossFit Total article from the Journal



Good luck to all the participants of the CrossFit Regina Total!

___________________________________________________________

My First CrossFit Total Results:

May 23, 2009 at CrossFit Regina

Weight 163.6 lbs

Back Squat 265
Shoulder Press 135
Deadlift 385 PR

Total = 785 
Ranking = Intermediate
FT* = 525.008

*Formula Total to determine your strength "pound for pound" using the

Then for fun I deadlifted 400lbs! Hoorah!
(2.44 x bodyweight! Almost 2.5!)

CrossFit Movie Now on DVD!!!  

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The film chronicles the dramatic journey of five athletes as they prepare for and compete in the most comprehensive test of fitness on the planet, the CrossFit Games.







I have been waiting for months now for the DVD release. Sweet! I can't wait till it arrives in the mail!

Are you a Poser?  

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Now that the warm weather is upon us and more running will be encountered in our WODs, I have been studying and practicing to better my running technique.  I have had some success improving the efficiency of my run, but still have more work before I have perfected the Pose Method.  



I have found some very useful links to material related to running and specifically the Pose Method.

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