Benchmark: CrossFit Total

July's Benchmark..... CROSSFIT TOTAL!

What it is?  You have 3 attempts to find your MAX Squat, Press and Deadlift.  

Your Score: is the total of the three lifts.  **For Example Squat: 160lbs, Press: 75lbs Dealdlift, 185lbs, Your Total would be: 420

Read Why Coach Jessica Sharratt loves coaching Women through CrossFit Total

"'CrossFit Total'  for the women's classes. I love when the women's classes do total!!! Why? Because when most women start crossfitting and they see a max or heavy lift on the board they don't like it. They ask me things like, "are we not doing any cardio today?" Or, "I don't want to get big so can I just do lighter weights more reps?" Or they tell me there is no way I can squat that much, press that much or lift that much. 3 months later the magic of crossfit happens and they are loading up the bars and hitting HUGE PR's and laughing, high fiving and encouraging each other and at the end of the class they feel empowered!" 

Ok, let's get down for to the fun... What big #'s are the Ladies of CrossFit Central hitting? Below are just some of the MANY July's PR's! 

Kelly Marco-

"Just wanted to make sure the whole world knew Kelly is bad ass and making her way up to RX for ALL the workouts. Watch out ladies!"-Coach Jen C.

Deadlift-

Old PR = 165lbs

New PR = 185 lbs

Back squat - 

Old PR = 155 lbs 

New PR = 165 lbs

Lisa Evans-

"SOOO happy for myself today--had a great class with Crystal and PRd my DL by 20# to 215!!!!!  I also PRd my squat on Monday by 5 to 160.  Hooray for LL. ;)" -Lisa

Deadlift

Old PR=185lbs

New PR= 215lbs

Katie Drilling

I always tease that we should re-name "CrossFit Total" to "Katie" because she ALWAYS blows it out of the water with PR's." -Coach Jess 

Deadlift

Old PR= 255lbs

New PR= 280lbs

Stacy Martyak 

"Stacy has really stepped up her game by coming to class 3x/week, finished the Strength and Beauty program with success and now added personal training with her husband 1x/week. She is dedicated and her workouts prove it! Huge PR's on ALL lifts".- Coach Jess

Back Squat

Old PR= 175lbs

New PR= 195lbs

Press

Old PR= 80lbs

New PR= 90lbs

Deadlift 

Old PR= 185lbs

New PR= 200bs

Jessie, Jennifer and Natalie
"I have pleasure of coaching Jessie, Jennifer and Natalie every  MWTh @ 6:45pm. They all have amazing Heart, Attitude, and Work Ethic! They push each others perceived limitations as well as the entire class.  They have really stepped up their game and it hasn't gone unnoticed"- Coach Alex

Jennifer Concannon

Deadlift

Old PR= 185lbs

New PR= 205bs

Jessie Litteaur

Deadlift

Old PR= 205lbs

New PR= 225lbs

Press

Old PR= 75lbs

New PR= 85bs

Natalie Douglas

Squat

Old PR= 155lbs

New PR= 175bs

Deadlift

Old PR= 225lbs

New PR= 235bs

Crossfit Total- What Does it Mean?!

Every 3 months, we do the Crossfit Total Benchmark. There are a few reasons why we do this. The first one is to see our strength improvements over time.

The reason it is called Crossfit Total is because you add up the total of your 1RM (1 rep max) of the 3 lifts you performed. That is your Crossfit Total score. Mark Rippetoe, author of Starting Strength and owner of Crossfit Witchita Falls, developed a table that determines your ranking based on bodyweight (Bwt) and Total score.

To read more about Crossfit Total, check out this article from the Crossfit Journal.

based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006)

Men’s Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women’s Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

PRs & Hot Moms!

Congratulations to Olivia Sharratt who was voted one of Austin's Fittest Moms! Look for her in the November issue of Austin Fit- way to go Olivia!!

Last week was the monthly benchmark- Crossfit Totals. First of all, what exactly is CF Total?


According to this article from the CF Journal, Crossfit Total is the sum of the best of 3 attempts at the Squat, the shoulder Press, and Deadlift. Basically it is your 1 rep max.


So how do you know where you stand? Here is a chart that will help you understand where you compare to others with the same bodyweight and training level (beginner, int., and elite).


Last week, some of our ladies (really ALL of them!) set some killer PRs. Take a look...

Crystal McReynold's Classes:

Kelly A. 245# Deadlift

Sarah from 9:15am class PR'd by 30lbs on her Deadlift

Everyone in the 9:15am class PR'd!

Jessica Sharratt's Classes:

Adrienne Prem - Back Squat 175#s Press 85#s

Robin Ostrander - Deadlift 220#s

Katie Drilling - Deadlift 220#s

Olivia Sharratt - Deadlift 175#s

Emily Seiders - Deadlift 175#s

Kathie Sieders - Deadlift 165#s

Cindy Hammes - Back Squat 155#s

Natalie Douglas - Back Squat 145#s

Eyra Dzakuma - Back Squat 185#s

Therese Vasquez - Back Squat 185#s

Jessie White - Deadlift 165#s

There were many, many more PRs last week. These are just some of them. Congratulations to all of you strong beautiful women! Keep on keepin' on!