Have you heard about Mark Rippoetoe? Chances are you may have.
Rippetoe is a strength training coach. In his first book, Starting Strength, Rippetoe taught barbell weight training to beginners. Athletes learned how to effectively do basic core lifts and to recognize and correct common technique errors. The success of his first book led the way for many more books to follow and even a website. StartingStrength.com is the one-stop shop to find articles, videos, podcasts, and more dedicated to lifting weights.
The Basic Strength Standards chart (from the book Practical Programming by Kilgore, Rippetoe, and Pendlay) caters to adult men and women at different athletic levels from untrained to elite. Based on where you feel you stand, the chart can assist you on how much you can lift. So, if you’re just starting out or if you’ve been with CrossFit for a while, you can use the chart as a reference.
The Max Percentages chart helps athletes figure out the different percentages of their maximum lift. For example, during a WOD, if an athlete wants to know what 60% of their maximum lift is they can refer to the chart and find the correct weight. It’s tough trying to do the math on the spot so this chart will come in handy.
Although the chart says that based on your body weight, you can lift “x” amount of pounds, always lift what you feel comfortable with. Let’s say for instance two female athletes both weigh 75 kgs (165 lbs.). Based on The Basic Strength Standards chart at the intermediate level they should be able to squat 68 kgs. Keep in mind there’s different levels of experience. It’s best to start at your own pace and work your way up to what you feel you can lift.
*The weights are in kilograms (kg). Click here to use the kilograms to pounds conversion calculator and find out what you can lift.
Do you know who else know about lifting weights and strength training? The CrossFit Games do.
In our Dec. 8 blog, we introduced the CrossFit Games. The first stage is the Open where anyone can compete. The second stage of the CrossFit Games are the Regionals. The men and women who advance to the round are fierce competitors, as you can imagine. They get there by lifting some pretty impressive numbers.
The lifting averages have changed over the years for men and women. The CrossFit Games have conducted a study (here) based on data from 2012-2015 to see how much things have evolved. Below are the lifting averages and they consistently increased.
photo reference: http://games.crossfit.com/article/what-separates-games-athlete-regional-athlete
On average, the Clean & Jerk and Snatch went up by 10 to 20 lbs.
Wowzers! It looks like it will continue to rise every year.
There were changes made for the deadlift and back squats and you can check it out here.
While the lifting averages for the CrossFit Games are set, don’t feel pressured to lift what they lift. You start at your own pace and work you way up. In the coming months, we will continue to release more information about the CrossFit Games.
Stay tuned for what’s to come and we’ll be sure to keep you updated!