CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 12-14-2011, 03:56 AM   #1
Steven Wingo
Member Steven Wingo is offline
 
Profile:
Join Date: Dec 2011
Location: Ocala  FL
Posts: 506
Lifting Goals (percentage of body weight)

Can anyone direct me to any guidelines or standards on reasonable fitness goals for different lifts as a percentage of body weight? For example, if I weigh 140, what are some reasonable standards to shoot for in terms of the percent of my body weight I should be able to press, deadliest, squat, etc. and be deemed fit from a CrossFit perspective?

I've been thin all my life, sometimes with wiry strength when I have worked out, but my fitness is skewed these days so that I'm really fit as an endurance athlete but lacking in overall strength and fitness. I'm hoping to find some reasonable milestones to shoot for to correct what I will call my "fitness deficiencies."

Thanks for any help or links you can provide.
  Reply With Quote
Old 12-14-2011, 07:40 AM   #2
Patrick Artemisio
Member Patrick Artemisio is offline
 
Profile:
Join Date: Sep 2011
Location: Magnolia  NC
Posts: 84
Re: Lifting Goals (percentage of body weight)

Here you go:

http://www.exrx.net/Testing/WeightLi...Standards.html Link is WFS

The weights were provided by Rippetoe.
  Reply With Quote
Old 12-14-2011, 08:19 AM   #3
Sean Dunston
Affiliate Sean Dunston is offline
 
Sean Dunston's Avatar
 
Profile:
Join Date: Sep 2007
Location: Alexandria  VA
Posts: 5,759
Re: Lifting Goals (percentage of body weight)

Quote:
Originally Posted by Patrick Artemisio View Post
Here you go:

http://www.exrx.net/Testing/WeightLi...Standards.html Link is WFS

The weights were provided by Rippetoe.
He no longer uses those "standards" - but I do think they are a fair indicator of strength, by weight class.
__________________
Mount Vernon CrossFit, Owner
USA Powerlifting, Virginia State Rep
My gym- Mount Vernon CrossFit
  Reply With Quote
Old 12-14-2011, 08:32 AM   #4
Andrew N. Casey
Banned Andrew N. Casey is offline
 
Profile:
Join Date: Jun 2011
Location: Abilene  KS
Posts: 2,590
Re: Lifting Goals (percentage of body weight)

i think some good standars are

2 x bodyweight:
squat
deadlift

1.5 x bodyweight:
bench
power clean
front squat
barbell row

1 x bodyweight:
press
overhead squat
snatch
  Reply With Quote
Old 12-14-2011, 09:11 AM   #5
Drew Cloutier
Member Drew Cloutier is offline
 
Drew Cloutier's Avatar
 
Profile:
Join Date: Dec 2009
Location: Kingston  ON Canada
Posts: 1,067
Re: Lifting Goals (percentage of body weight)

With that weight...I have to ask how short are you?

Maybe i'm biased but I think deads should be higher then squats...I hit 405 and subsequently 500 below 185 of BW, but only ever got up to 405 squats.

I would also say you should front squat more then you bench, you have more big muscles moving weight, but it is slightly more technical.

Other then that I guess i'd agree with Andrew.
I am just now starting to work on Snatches since i've been able to do them for the first time ever, my shoulder/pec surgery really helped with flexibility.

first time doing them for real and I bet they weren't the prettiest or full depth squat snatches but got up to 60lbs on bar.
__________________
M/30/5'10/216lbs
  Reply With Quote
Old 12-14-2011, 09:20 AM   #6
Andrew N. Casey
Banned Andrew N. Casey is offline
 
Profile:
Join Date: Jun 2011
Location: Abilene  KS
Posts: 2,590
Re: Lifting Goals (percentage of body weight)

Quote:
Originally Posted by Drew Cloutier View Post
With that weight...I have to ask how short are you?

Maybe i'm biased but I think deads should be higher then squats...I hit 405 and subsequently 500 below 185 of BW, but only ever got up to 405 squats.

I would also say you should front squat more then you bench, you have more big muscles moving weight, but it is slightly more technical.

Other then that I guess i'd agree with Andrew.
I am just now starting to work on Snatches since i've been able to do them for the first time ever, my shoulder/pec surgery really helped with flexibility.

first time doing them for real and I bet they weren't the prettiest or full depth squat snatches but got up to 60lbs on bar.
yes, i hear ya. some will squat or dead more. (i have always been a squat more than dead guy b/c of my build) some will bench more or FS more. i was just shooting for a very basic place to start and very approx numbers.
  Reply With Quote
Old 12-14-2011, 09:52 AM   #7
Drew Cloutier
Member Drew Cloutier is offline
 
Drew Cloutier's Avatar
 
Profile:
Join Date: Dec 2009
Location: Kingston  ON Canada
Posts: 1,067
Re: Lifting Goals (percentage of body weight)

I know kind of jealous of a friend of mine, short a$$ limbs and he squats 500 for a few reps, inclines 315 a few reps, and did incline db with 140s for 6.

but he looks funny as ***** standing there with his T-rex arms and 3 foot long torso lol

Me, damn femurs are long crappy for squatting, and i've got long arms for my height so crappy for benching, but pre-injury I was putting up 110s on incline for 6, so I know with hard work, and really working the problem areas, I can get up there too.
__________________
M/30/5'10/216lbs
  Reply With Quote
Old 12-14-2011, 02:38 PM   #8
Milton Brisson
Member Milton Brisson is offline
 
Milton Brisson's Avatar
 
Profile:
Join Date: Sep 2010
Location: Calgary  AB Canada
Posts: 3,180
Re: Lifting Goals (percentage of body weight)

Quote:
Originally Posted by Drew Cloutier View Post
...I am just now starting to work on Snatches since i've been able to do them for the first time ever, my shoulder/pec surgery really helped with flexibility.

first time doing them for real and I bet they weren't the prettiest or full depth squat snatches but got up to 60lbs on bar.
That has to feel good! I read your log a few times, and could tell how frustrated you were by the past injuries!

Congrats on getting back to it!

OP - may appologies about the side track...I am really bad for that!

Andrew's guide-lines are OK, but once you start to pack on the strength (at 140) a 280# squat will not satisfy you! And it definitely wont in the DL.

As a large mammal, a double body weight squat is something I am working to, and will rejoice when I get there! 460, here I come!!!!
__________________
M/old/tall/heavy - Old Log
  Reply With Quote
Old 12-14-2011, 02:54 PM   #9
Andrew N. Casey
Banned Andrew N. Casey is offline
 
Profile:
Join Date: Jun 2011
Location: Abilene  KS
Posts: 2,590
Re: Lifting Goals (percentage of body weight)

Quote:
Originally Posted by Milton Brisson View Post
Andrew's guide-lines are OK, but once you start to pack on the strength (at 140) a 280# squat will not satisfy you! And it definitely wont in the DL.
i agree. i don't think strict % of BW numbers are the best, but the OP specifically ask for numbers and standards as a percentage of bodyweight. if he gets there it will be a good base.
  Reply With Quote
Old 12-14-2011, 06:02 PM   #10
Steven Wingo
Member Steven Wingo is offline
 
Profile:
Join Date: Dec 2011
Location: Ocala  FL
Posts: 506
Re: Lifting Goals (percentage of body weight)

Quote:
Originally Posted by Patrick Artemisio View Post
Here you go:

http://www.exrx.net/Testing/WeightLi...Standards.html Link is WFS

The weights were provided by Rippetoe.
Thank you. The charts are excellent--it gives me multiple levels to try to attain over time.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Body Fat Percentage Bill Simon Fitness 27 07-02-2011 07:21 PM
Help!! Body fat percentage. Julie Manuel Nutrition 3 11-24-2008 09:42 AM
lifting goals for beginners Chauncey Homer Starting 11 03-30-2008 03:07 PM
I thought I had a lower body fat percentage Derek Simonds Community 8 10-11-2007 06:39 PM
Personal lifting goals Kelly Moore Exercises 0 06-29-2003 09:48 AM


All times are GMT -7. The time now is 01:57 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.