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

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Old 02-29-2008, 12:10 AM   #1
Robert Callahan
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Proportionality

Now i know this is going to be very different for different body types, but I was just wondering if there were any ideal proportions for what benchmark lifts should be at? for example:
DL: 2x BW
BS 1.5x BW
...etc etc

and so forth. I am just putting together goals to reach in weight and want to know if there is ideal ratios i should go for in each of the lifts? mind you I just recieved my starting strength today so it may say in there in which case sorry for jumping the gun but i was bored and figured all you out there wouldnt mind

-Robert
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Old 02-29-2008, 12:13 AM   #2
Zach Forrest
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Re: Proportionality

Do a search on CF Seattle Fitness Levels. Wish I had the link offhand....but hopefully, that's what you are looking for. Think you might be able to find it through the FAQ. If not, just Google it.
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Old 02-29-2008, 12:56 AM   #3
Derek Maffett
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Re: Proportionality

Skill Levels 1-IV spreadsheet.pdf WFS

It's not perfect, though. I range from not on the chart to maybe level 4. Bodyweight clean is the same level skill as BW snatch, while the clean is obviously easier.
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Old 02-29-2008, 09:03 AM   #4
Jason M Struck
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Re: Proportionality

there are also the "standards" published by Kilgore and Rippetoe
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Old 02-29-2008, 09:19 AM   #5
Gant Grimes
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Re: Proportionality

Quote:
Originally Posted by Jason M Struck View Post
there are also the "standards" published by Kilgore and Rippetoe
That's the one. The OP asked about lifts, so I assume this is what he wanted.

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Old 02-29-2008, 10:52 AM   #6
Ken Mindoro
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Re: Proportionality

This Spider Web of Lifting came from Dan John's website (danjohn.org). I checked his archives and it looks like he is still rebuilding that section. (wfs, all weights are in kg)
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File Type: pdf Spiderweb of Lifting.pdf (8.3 KB, 883 views)
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Old 02-29-2008, 11:58 AM   #7
Robert Callahan
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Re: Proportionality

Grant: yeah that is sort of what i was meaning, is that from starting strength? or somewhere else? and do you know if those weights are one rep maxes? or repable weights? i assume 1RM but thought id double check
Thanks everyone for the feedback!

-Robert
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Old 02-29-2008, 08:23 PM   #8
Grant Scalf
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Re: Proportionality

They are 1RM, and I don't think they in the 2nd edition of SS. They may be in the first. However, they are from Rip, Pendlay, and Kilgore.
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Old 02-29-2008, 08:29 PM   #9
Allison Bishop
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Re: Proportionality

Hey I was wondering the same thing I think.

Is there a way to determine what a clean should be based on the front squat and deadlift?

I'm wondering because my clean is WAY lower than my front squat. Is it mostly a technique issue is there supposed to be a gap?

dl 240
fs 170
clean 135??
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Old 02-29-2008, 09:34 PM   #10
Derek Maffett
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Re: Proportionality

Allison, a clean has more factors than just the deadlift/front squat. Deadlift strength helps get the pull started, but after the transition, it's not quite a deadlift anymore. It's the strength and most importantly power in the power position that determines how high the bar goes. After that, you need to be fast - too slow and you won't make the clean at all. With good squat flexibility, you can bring your clean closer to your max front squat since the heavier bar does not need to be brought so high.

Anyways, my stats:

205 deadlift
Unsure of my max front squat - back squat max is 155 or a little higher.
145 clean

My deadlift and squat are probably stronger now since that CFT was about three months ago, but you get the idea.

Edit: Pisarenko apparently made a clean after failing a back squat with the same weight, so I guess you have a potential 170# clean in you. Like I said, though, there's going to be a bunch of other factors besides strength.

Last edited by Derek Maffett : 02-29-2008 at 09:37 PM.
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