Saturday WOD… CrossFit Total
Let’s start the new year off STRONG! This Saturday we’ll be rolling out the CrossFit Total as the WOD. To make a long story short, one’s CrossFit Total is the weight of their one rep max back squat + the weight of their one rep max (shoulder) press + the weight of their one rep max. For a TON more info on the Total, check out the journal article below.
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf
We will be opening the gym for the total at 9:00am, and be going through noon. Let us know what time you can make it.
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 |
After the total we’ll have some frosty beverages and some food to “refuel” on before we jump into our “Paleo Challenge” later this month.
After that, stick around as we will be watching Every Second Counts, which is a documentary on the 2008 CrossFit Games. We’ve shown this a couple of times and it’s a great watch and is actually really motivating. It really highlights CrossFit as a sport, and shows some phenomenal athletes in action. Below is a trailer from the movie.
WARNING: THE TRAILER AND THE MOVIE CONTAIN VULGAR LANGUAGE
We’d like all of our members to get their Total in on Saturday. If you know you cannot make it Saturday, try to reschedule for either Friday, or Monday if possible.
Keep us posted.
I’ll be there around 11, if that works….
Rosanne,
That should work out just fine.
If you didn’t get your total in, try to get it in monday night!