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Old 12-02-2008, 12:30 PM   #1
Tom Woodward
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5x BW CFT and Up

Hey all - Though i like the 1000lb CFT as a benchmark, I thought I'd present an alternative to accomodate different bodyweights. I was checking out logsitall data recently and was impressed by some of the CFT's in terms of BW ratio. The top 25 are listed below (hope you don't mind if I posted your name. If so, PM me and I'll remove):

Name CFT BW BW Ratio

Manny Alayon 1,110 165 6.73
Chris Woods 1,105 170 6.50
Anthony Bainbridge 1,100 170 6.47
Derick Agustin 1,045 165 6.33
Bill Shiffler 1,200 190 6.32
Sean Dunston 960 160 6.00
Steve Shobert 1,025 173 5.92
Brian Degennaro 905 154 5.88
Tim Donahey 960 165 5.82
Ricky Frausto 862 150 5.75
Gant Grimes 1,055 184 5.73
Robin Larsen 858 150 5.72
miguel flores 1,000 175 5.71
Michael Bledsoe 957 170 5.63
Jason Brown 1,035 185 5.59
Shawn Knowles 915 165 5.55
Nick Matics 1,025 185 5.54
Erwin Caalaman 1,124 205 5.48
ken cutrer 1,010 185 5.46
Thomas Stallworth 1,063 195 5.45
Zach Forrest 925 170 5.44
Eric Gohler 1,220 225 5.42
Ryan Secor 1,055 195 5.41
Kirez Reynolds 1,105 205 5.39
Carl Woodward 875 163 5.37


BWx CFT is an excellent measure of strength to weight ratio and I'd bet this metric has pretty strong correlation with high performance in CF overall. I have a feeling the top five at the Games have some monster ratios. If anyone here already has a 5x, 6x, or even a ....7x.... I'd be very interested in how your lifts split up weight wise, how long it took you to get there, and the programming you've used to get that far (Pure CF, SS cycled with CF, Hybrid, strength sport background, etc). Just a little anecdotal data collection that will be valuable for myself and hopefully others. I still have quite a ways to go (currently at 3.2 - 720 CFT at 225 BW) and will track my progress towards it here and encourage anyone else who's interested to do so. Happy training - Tom
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Old 12-02-2008, 02:57 PM   #2
Ryan Stitt
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Re: 5x BW CFT and Up

Quote:
Originally Posted by Tom Woodward View Post
Hey all - Though i like the 1000lb CFT as a benchmark, I thought I'd present an alternative to accomodate different bodyweights. I was checking out logsitall data recently and was impressed by some of the CFT's in terms of BW ratio. The top 25 are listed below (hope you don't mind if I posted your name. If so, PM me and I'll remove):

Name CFT BW BW Ratio

Manny Alayon 1,110 165 6.73
Chris Woods 1,105 170 6.50
Anthony Bainbridge 1,100 170 6.47
Derick Agustin 1,045 165 6.33
Bill Shiffler 1,200 190 6.32
Sean Dunston 960 160 6.00
Steve Shobert 1,025 173 5.92
Brian Degennaro 905 154 5.88
Tim Donahey 960 165 5.82
Ricky Frausto 862 150 5.75
Gant Grimes 1,055 184 5.73
Robin Larsen 858 150 5.72
miguel flores 1,000 175 5.71
Michael Bledsoe 957 170 5.63
Jason Brown 1,035 185 5.59
Shawn Knowles 915 165 5.55
Nick Matics 1,025 185 5.54
Erwin Caalaman 1,124 205 5.48
ken cutrer 1,010 185 5.46
Thomas Stallworth 1,063 195 5.45
Zach Forrest 925 170 5.44
Eric Gohler 1,220 225 5.42
Ryan Secor 1,055 195 5.41
Kirez Reynolds 1,105 205 5.39
Carl Woodward 875 163 5.37


BWx CFT is an excellent measure of strength to weight ratio and I'd bet this metric has pretty strong correlation with high performance in CF overall. I have a feeling the top five at the Games have some monster ratios. If anyone here already has a 5x, 6x, or even a ....7x.... I'd be very interested in how your lifts split up weight wise, how long it took you to get there, and the programming you've used to get that far (Pure CF, SS cycled with CF, Hybrid, strength sport background, etc). Just a little anecdotal data collection that will be valuable for myself and hopefully others. I still have quite a ways to go (currently at 3.2 - 720 CFT at 225 BW) and will track my progress towards it here and encourage anyone else who's interested to do so. Happy training - Tom

I don't do logitall, but my best CFT was 925 at a bodyweight of 158 (5.85xbw). I would have to check my log book to see when that was. I may have blogged it on the main site at that time. My numbers were 345 squat, 145 Shoulder Press, 435 deadlift. My squat has gone in the dumper due to ITBS, but I am working through the Burgener squat program now and hope to smash that number at the end of it all.

When I did my first CFT I was in the high 800s (like 890). I followed CF protocol, ran quirte a bit, and played around from time to time with some CF skills, but no work directly aimed at increasing my CFT. I developed ITBS shortly afterward. At the Colorado CrossFit Games I ended up with a 315# squat a 140# press and a 435# deadlift (total 890). Since then I have been doing crossfit with a lot more olympic lifting work. I don't think my legs are back to normal yet and former light weight squats feel heavy now on my legs. Deadlift has not been affected as much (or at all really), though I haven't pulled a real heavy deadlift in a while (did a set of 3 at 355 as part of a WOD a couple weeks ago it seems like, but that still isn't very heavy relative to my max(~80%).

Last edited by Ryan Stitt : 12-02-2008 at 03:06 PM.
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Old 12-10-2008, 12:33 PM   #3
Sean Dunston
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Re: 5x BW CFT and Up

Quote:
Originally Posted by Tom Woodward View Post

Name CFT BW BW Ratio


Sean Dunston 960 160 6.00

I'd be very interested in how your lifts split up weight wise, how long it took you to get there, and the programming you've used to get that far (Pure CF, SS cycled with CF, Hybrid, strength sport background, etc). Just a little anecdotal data collection that will be valuable for myself and hopefully others. I still have quite a ways to go (currently at 3.2 - 720 CFT at 225 BW) and will track my progress towards it here and encourage anyone else who's interested to do so. Happy training - Tom
Tom-
I think my lifts that day were:
355# squat
170# press
435# dead

I did not do SS.

I just got stronger (and better form) by doing pure CrossFit at my Affiliate. In a very short time (less than 6 months) my Dead went from low 200# (maybe even less than 200#) to over 400#, Squat from high 100# to low 300# and Press went from about 115# to 170# (it was a PR the day I did that CFT and it is still my PR). I tend to train on a 4 on, 1 off, 1 on, 1 off schedule, and I think we'd have 2 strength or power days per week with the rest being metcons.

I definitely do not fall into the category of "monster" that you'd see at the games. My CF WOD numbers are much lower than all the legit competitors (Fran ~ 3:40, Cindy ~23 rounds; Grace 5:00+; etc.). I'm a 38 year old, work all day in an office kind of guy. Plus - I run really slowly!

Best of luck getting your numbers up to where you want them.

Sean
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Old 12-10-2008, 01:25 PM   #4
Herm Blancaflor
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Re: 5x BW CFT and Up

92 kg BWT
170 kg Back Squat
90 kg Shoulder Press
235 kg Deadlift
495 kg CFT

This was done on Oct 29th. I think that's 5x. I don't really see how I can increase this without specializing! I'd rather hold these steady and improve on my Olympic lifts. Gymnastics are also a weak point.

My goodness, Anthony B is my hero!
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Old 12-10-2008, 02:28 PM   #5
Benjamin Smith
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Re: 5x BW CFT and Up

My best CFT was 861 at a bodyweight of 165.

Squat: 317
Press: 142
Deadlift: 402

I've been pretty inconsistent with my programming. This CFT was coming off of a Starting Strength cycle, and my previous record was 770 after about 4 months of pure CrossFit.

Still sorting out my programming, so I'll be watching this thread with interest.
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Old 12-10-2008, 03:12 PM   #6
George Noble
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Re: 5x BW CFT and Up

I've got a 157.5 squat and 195 deadlift in competition so all I need to do is press 47.5 (if we call my bodyweight 80 kg) and I'm there. I don't train my press but I'm sure I could do it.
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Old 12-10-2008, 03:23 PM   #7
Brian Degenaro
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Re: 5x BW CFT and Up

Let's see how much this has changed in the past year (and SO much lack of DL'ing):

BW 162lbs

Squat (HB this time) - 360lbs
Press - 185lbs
Deadlift - 440lbs

CFT - 985lbs

Still 6xBW total, actually heavier than when I was lighter. I pretty much focus all on Olympic lifting at the moment (and prolly for the rest of my career).
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Old 12-15-2008, 11:21 AM   #8
Patrick Burke
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Re: 5x BW CFT and Up

Theres some pretty good numbers put up here. I just did a powerlifting competition a couple weekends ago and put up pr's on my squat and deadlift. My bench press wasn't all that impressive, but I was happy with a total of over 1200 at my bodyweight of 190#.

I did my press seperately last week and put up 185#. I'm going to be doing the cf total here in a couple weeks. I'm hoping to get a mid 1100.

My current :
bw: 190#
deadlift: 501#
squat: 425#
press: 185#
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Old 12-15-2008, 12:18 PM   #9
Jared Ashley
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Re: 5x BW CFT and Up

I've got 5x. 700 CFT at 135 BW. Breakdown was:

BS: 270
DL: 310
SP: 120

I guess you could say it took about 3 1/2 years, although the majority of the gains took place in the first year and the last six months. 3 years of standard 3-day split + cardio, although to my credit I steadily moved away from the typical gym workout where you do 4 sets of 10 different isolations movements, mostly on machines, and then go hang out on the treadmill for 1/2 hour... by the time I found CF I had already ditched my gym in favor of barbells and dumbbells in my back room, using mostly compound movements and doing heavier sets with fewer reps. Also was playing with intervals and lifting at higher intensities. CF was basically an organized system of all the lessons I had already learned but hadn't figured out how to implement effectively.

A few months of CF got me focused on the main lifts and allowed me to use the strength I had gained effectively (I had the strength for a 270ish DL, but it took a few months to train the CNS to do it... strength increased only slightly during that time but many lift numbers went up by 50-100%!). Then a few months of Gant's CF Hybrid got me to the numbers above.

I'm not using that hybrid anymore because it's too much volume and I've lost some equipment availibility, but I still think it's the best balance of strength, power, skill, and endurance training I've ever done or seen.

edit: one thing i should add... when I say 3 1/2 years, that's the time from never having lifted a weight AT ALL (125 lb skinny kid) to the numbers posted.

Last edited by Jared Ashley : 12-15-2008 at 12:23 PM. Reason: add background.
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Old 12-18-2008, 03:48 PM   #10
Christopher G. Woods
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Re: 5x BW CFT and Up

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Originally Posted by Tom Woodward View Post
Chris Woods 1,105 170 6.50
455 Squat (PR)
195 Press (PR)
455 Deadlift

I came from a background of bodybuilding/powerlifting style training, and I've always been naturally strong for my size. When I first started CrossFiting, I was just mixing the principals in with my own programming. I didn't start doing the main page WOD's religiously until I found CrossFit BWI, mainly due to equipment issues. Since then, I've switched between the main page WOD's + extra work, CrossFit BWI's WOD + extra work, and my own programming.
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