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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 11-07-2006, 03:40 PM   #1
Ryan Sears
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I was wondering what are good weights to be lifting. What precentage of body weight is ok, good, and really good for common exercises.

Bench
Squat
Deadlift
Clean
Snatch
Push press
OHS
Front squat
Shoulder press

I want some goals to work for.

example. I'm 5'9, 140lbs. How much should i be able to bench 1 time or 5 times. my bw, 1.3 bw, 1.5 bw?
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Old 11-07-2006, 04:24 PM   #2
Martin Schap
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Here are some standards from Starting Strength Author Mark Rippetoe.
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
These are pretty good, as are the CF North Athletic Skill Standards, although those cover a much broader spectrum than just maxing out individual moves, as the aim is a complete picture of fitness.
Please don't do anything dumb. Increase your weights in sensible increments, buy Starting Strength if you aren't familiar with the basic lifts (squat, deadlift, bench press and powerclean) that the book covers. It's a pretty awesome resource. Also, Pavel's Power to the People is a good book to learn about strength. Good luck.
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Old 11-07-2006, 04:29 PM   #3
William Winger
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[All of the following are family/work safe, they link to various pdf's describing levels of athletic accomplishment on various movements and exercises.]

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
http://danjohn.org/lincolnowesme.pdf
http://www.crossfitnorth.com/article..._Standards.pdf

They overlap alot... but these are exactly what you're looking for.

I think they boil down to the following "long term" goals:
Bench 1.5*BWT
Squat 2
Dead 2.5
Clean 1.5
Snatch 1.25
Push Press 1.25 - 1.5
OHSq 1x15reps
FSq 1.75
Shoulder Press 1

I say "long term" only because some seem really hard to me... have fun!
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Old 11-07-2006, 05:20 PM   #4
Ryan Sears
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Thanks guys, this helps alot!
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