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

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Old 04-10-2006, 05:33 AM   #11
bill fox
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Rob's #s seem right on to me. Strength is not just another relative component of fitness, it's more foundational. For a guy, if you're way off those #s, I think less scaling, slow down and go heavier. Maybe do the BW WODs balls out fast and the "weighted" one's always pushing the weight. I think Matt G. has the right approach adding weight sometimes. Better to do 25 rounds of Cindy or 15 with a 25LB vest? Chris' chart seems right on as well.
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Old 04-10-2006, 06:29 AM   #12
Josh Everett
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Here are some standards I put together based on Bob Hoffman's old time standards...
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File Type: email STANDARDS.xls (17.5 KB, 110 views)
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Old 04-10-2006, 06:49 AM   #13
bill fox
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Pretty stiff, but attainable. I'd say having a few in the silver range for the heaviest weight class that applies to you is pretty good. (Guess why I said that.)
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Old 04-10-2006, 06:55 AM   #14
Anthony Bainbridge
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Josh, thanks for the link. I'm going to show this to Jodi so she can compare some of her stats/goals.

Can you clarify a few of the standards?

- chins: 45lbs x 1 rep or Body weight x 45 reps?

- kb sn 32k: kettlebell snatch 32kg x 40 reps? Is this timed?

- 1 arm press: start from floor, overhead in any way possible? (ie, dumbbell snatch, dumbbell c&j?)
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Old 04-10-2006, 08:11 AM   #15
Chris Forbis
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Nice sheet Josh. I've got bronzes in the press (military) and chins. Far away in everything else.

http://danjohn.org/goldsilver.html

That's a link to the Hoffman standards that Josh mentioned.
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Old 04-10-2006, 02:27 PM   #16
Josh Everett
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Anthony
Chins are no added wt.
KB sn is 1set max reps each arm(40R+40L)40 straight with the left arm switch arms and immediatly get 40 on the right.
1 arm press: start at the shoulder, typical 1 arm military press.
I ask my athletic teams to get 75% of the roster at the silver standard or higher by the time season starts. If we accomplish that we are going to be a pretty darn strong team. in my opinion having 3/4 of the team at silver is way better than 1 or 2 athletes at gold and everybody else at bronze or lower. The high achievers are going to hit the gold standard whether i ask them to or not. Most people though are happy being mediocre. the trick is to make "mediocre" pretty darn good!!
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Old 04-10-2006, 08:54 PM   #17
Tom Corrigan
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Josh,
thanks for posting the chart! Do you have a modified version for the over 40 crowd?... Just kidding! ;-)
Tom
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Old 04-11-2006, 08:15 AM   #18
Chris Forbis
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My spreadsheet for my personal goals. Built from all kinds of stuff, but lots of the spider table I got off Dan John's page.

It matches up pretty closely with those posted by Josh and the Hoffman standards.

You can change the field at the top to have the numbers adjusted for your bodyweight.

NOTE: Made this file using OpenOffice so if you are interested in it and Excel doesn't like it, let me know...
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File Type: email lifting goals.xls (9.0 KB, 92 views)
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Old 04-12-2006, 03:26 PM   #19
Larry Lindenman
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Josh, very cool stuff...thanks.
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