Most of you do not know your CrossFit Total. That can change.
Your CF Total, in case you are unenlightened about this, is the total of your back squat, shoulder press and deadlift. If you can back squat 125, Press 80 and DL 205, your CF Total is 410. The lifts are performed in that specific order and must meet range of motion standards to count. If you Press 75 and then fail trying to Press 80, you get 2 more tries to make it. After that your Press stands at 75 and you move on to the DL.
The CF Total has been described by Mark Rippetoe (see quotes in bathroom) as a measurement of your overall strength.
One of the reasons we don’t make this a frequent occurrence is because it takes longer than an hour to safely and properly get through this. You must stay the entire time and stretch properly at the end. We have made some highly complex, strategic changes and alterations to our schedule this week so that you can all have a chance to find out your CF Total. Please look at them carefully. Some classes have been cancelled outright for the week. Other times there will be group doing their CF Total while there is the regularly scheduled class going on. Unless it specifically states that a class is cancelled, the regular workout is still happening. Here is the deal:
YOU MUST SIGN-UP FOR THE TIME YOU WILL DO YOUR CF TOTAL. REPEAT. YOU MUST SIGN UP IN ADVANCE. We will not take more than 8 people at a time through the CF Total. Sign-Up sheets are on the counter.
Here are the logistics:
Monday October 12 7AM class CANCELLED
Tuesday October 13 5:30PM class CANCELLED
Wednesday October 14 5:30PM class CANCELLED
CF Total Sessions:
Monday October 12 7-8:30am
Monday October 12 During Open Gym
Tuesday October 13 During Open Gym
Tuesday October 13 5:00PM-6:30pm
Wednesday October 14 5:30-7AM
Wednesday October 14 5:30-7PM
Thursday October 15 During Open Gym
Friday October 16 5:30AM-7AM
Friday October 16 5:00-6:30PM
Saturday October 17 During Open Gym
Please use your common sense about your training schedule this week. It might be a good idea to take a rest day before or after or before and after your CF Total. Plan well.
Also, we had some impressive handstand holds yesterday: all 3min in one by Josh A. and 2:37 for Summer.
Here is a link to basic strength standards from the crossfit journal:
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf .
Jen and Dave- what do you think about this chart? Is there another chart that measures performance for CFT?
If anyone gets a lift within the elite category, I’ll buy you lunch (it has to be witnessed by a trainer of course).
I like that chart. I first saw it in one of Rip’s books and I think it works to roughly identify where an athlete is with basic strength. I’m not sure if a CFT chart has been put together or not. For some perspective, a score of over 1000 is considered pretty good.
There is a CrossFit Total Chart. I will print some out and leave them on the counter.
1,000!!!!! I am guessing that is for men and would mean for women around 650, still a really hight. I was ecstatic about a 500
.
as many of you know, it does not take much for me to reach ecstasy when it comes to crossfit! LOL
Happy Thursday RockN Crossfitters!
Hey wanna to spread the word:
This weekend there’s an awesome event going on downtown at Presidio Park and Jacome Plaza.
You can check out the program here:
http://tucsonmeetyourself.org/TucsonMeetYourself/Forms/2009Program.pdf
Saturday @ 1pm on the Global Rhythms Stage is: Let’s Play Capoeira
I’ll be there.