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

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Old 12-04-2006, 10:29 AM   #1
Howard Wilcox
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Hello folks,

I just read Rippetoe's article on the crossfit total (squat, press, deadlift).
Is there an "ideal" ratio to shoot for? This could perhaps be used as a diagnostic to show which area/exercise needs more work and training could be modified accordingly.

Thoughts?

Thanks...

howard
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Old 12-04-2006, 03:19 PM   #2
Lynne Pitts
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Moving to Fitness.
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Old 12-04-2006, 04:06 PM   #3
Howard Wilcox
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Funny...I sat here and debated which forum to put this question in...and after all that thought, screwed it up anyway.

howard
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Old 12-04-2006, 05:08 PM   #4
William Winger
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Well, to shoot for? I'd say 5.5, ideally (one should be able to press, squat and dead infinite amounts! ...no, just kidding) one should be able to press bodyweight, squat two times bodyweight, and dead two and a half times bodyweight. These numbers come from CFN's athletic skill standards for 'elite athletes', though serious powerlifters are probably above a ratio of three to one for each of the squat and deadlift compared to bodyweight.

Of course, it may be more useful to set closer goals (unless you're already 'close' to 5.5):
If your press is 125, try to get to 135; if your squat is 275, try to get to 300, if your dead is 335, try to get to 350. Try to improve your total from 545 to 600 etc. Choose round numbers that are 'close' and work for it.

Remember, as far as the CFT is concerned, a pound added to press = a pound added to squat = a pound added to dead. Work on your weakness, that's where it's easiest to improve.

Good luck, hope this was helpful!
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Old 12-05-2006, 03:33 AM   #5
Gerhard Lavin
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I'd agree with william except maybe make the press a little higher 1.25 BW.
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Old 12-05-2006, 08:21 AM   #6
Jon Gilson
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You guys are strict pressing 1-1.25 times bodyweight?

Well excuse me ;)

That's fairly nasty. AT 170, it takes everything I've got to put up 145 without violating Rip's rules.

Great work, if you can get it.

Best,

Jon
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Old 12-05-2006, 09:24 AM   #7
Howard Wilcox
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Thanks folks. I understand that progress is incremental, but a ratio gives me feedback if there is an imbalance that I need to address.

While I've did DLs in high-school (now 35), I haven't done deep squats or presses (standing and heavy anyway) ever. So, I have a long way to go on all three.

The guidelines help a lot, thanks...

howard
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Old 12-05-2006, 09:39 AM   #8
William Winger
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Jon, I've got about 20-30 pounds to go to get to BWT. And I feel exactly as you do about even that amount of weight! We're all in the same boat on this one I think.
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Old 12-05-2006, 11:25 AM   #9
Blair Robert Lowe
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Is that a shoulder press or a push-press? As in push press similar to after the clean without the jerk?

I remember hearing 2 BW SQ back in HS and the deadlift sounds about right.
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Old 12-05-2006, 11:56 AM   #10
Allen Yeh
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Blair,

The Crossfit Total calls for a strict standing overhead press, leg drive and backwards lean are not allowed.
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