Wednesday…Tabata…Box Jumps / Knee-to-Elbows / Burpees

Neil — Wed, 27 Jan 2010 22:49:48 +0000

Rae’s first time lifting deadlift over 100lb. It took quite a few lifts to find her Max. Who knew it would be 225lbs. from CrossFit of Naperville on Vimeo.

Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are box jumps, the second 8 are Knee-to-Elbows, the third 8 intervals are Burpees. There is no rest between exercises.

Post total reps from all 24 intervals.

Saturday WOD… CrossFit Total

Luke — Sat, 09 Jan 2010 06:39:37 +0000

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.

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

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.

CrossFit of Naperville » crossfit total

Wednesday…Tabata…Box Jumps / Knee-to-Elbows / Burpees

Saturday WOD… CrossFit Total