Crossfit Total Fitness Day
For total fitness, you find the max weight at which you can do the following:
1x1 back squat
1x1 overhead press
1x1 dead lift
Score is calculated as the sum of the max weights at each exercise.
Standards are from Rippetoe & Kilgore.
15 comments:
Nice job all around. The CFT is a good (not perfect, of course) benchmark for general strength in the 'functional movements' that crossfit so dearly loves and employs. Technique is a big part of these too, and it'll be useful to see how everybody progresses as both improve.
One thing that I like about CF is you can spend most of your effort doing non-maximal load types of workouts and still see improvement in things like the CFT.
That being said, it's time to start doing some shoulder work...
Shoulder for sure. That was downright embarassing!
It's interesting that we all came in a full class below on the shoulder press. I'd like to see how the various cross fit exercises map to gains in the CFT. Anyway, good job all around.
What a graph! Much easier to see the information, a la Tufte.
I can only surmise, given the clarity of the graph as well as the obvious procrastination opportunity, that this is the work of soon-to-be-doctor lau...
pffft ... procrastination? That took no time at all.
Shoulder press, push press, push jerk, thrusters and hand stand push ups are about to enter our programming.
My bad, searching for the *next* post was the procrastination...
Shoulder work sounds excellent!
Perhaps if I had computer skills like you, but thankfully I grew up when they taught kids how to use the internet.
I keep hearing about these newfangled internets thingies - how do I get me one of those?
Well, I think we're going to have to start an SVN project in our MATLAB and R repositories for cross fit analysis techniques. Actually, R has a nice concept of a data package as well, we could keep all the standards in one.
But, what I really need to say is: 'that second day soreness sure feels good!' I can today what muscle groups I worked out Friday (actually, perhaps it's the union or intersection of those and the ones I used Saturday.
But, clearly, what we need to do Monday is upper body and arms... what was that about handstand pushups?
Also, I used to use this wonderful tincture that I was prescribed by my shaolin sifu for bruises and tendon (sheath) inflammation that required taking a prescription in chinese to a chinese apothecary and receiving a large number of exciting ingredients. It included at least one bug. You then put the ingredients in some high-proof grain alcohol and let it steep for about 40 day in a cool, damp place. It was great stuff. Helped improve recovery time and reduced soreness.
Also made you feel like you were participating in a cool, ancient arts sub-culture.
But, what I was thinking as I have been recovering from the tendonitis (of whatever I've done to my left arm), is: where can I get something like that now? Does modern medicine provide such a tincture? Or should I dig up that prescription... I know I still have it somewhere...
Interesting chatter regarding old school remedies here:
http://www.martialtalk.com/forum/archive/index.php/t-1599.html
My grandfather used to give me dit dat jow, but it smelled so rank I could never get myself to use it. YMMV.
Hmmm, link broke, attach
/t-1599.html
to the end. Or else just google "dit dat jow"
Man, I just saw that graph. That's really great stuff there. Except I'm basically a whole level below everyone. Obviously I need to work harder.
You should be pretty impressed, you're on target to hit the next level well before the 6 months of training that is the average for Novice. That's a testament to hard work.
Seriously, your improvements in form alone are clear to any observer, and the strength will come (and is coming) with that. Unfortunately, we didn't try a CFT when we first started working out - if we had, your gains since that point would be very clear, I bet.
Fair enough. I'm actually very satisfied with my gains to date, but I'm still going to have to work harder to catch up with you guys.
That's some interesting stuff about old school remedies. I half wonder if all those ingredients accomplish what they claim
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