November 30, 2006
The CrossFit Total, by Mark Rippetoe - Dec 06 CFJ
There is room on this planet for another approach to testing absolute strength. And it apparently falls on my broad, hairy shoulders to announce the development of a different way to do it.
Coach Glassman discussed this with me recently, in a conversation about increasing CrossFit’s strength base. We have talked many times about the fact that people who come to CrossFit from a strength-training background tend to perform better in the key aspects of the program. When you’re stronger, metabolic conditioning is easier and endurance stuff (i.e., 5k or 10k runs) is about the same—and workouts like “Diane” (three rounds, at 21-15-9 reps, of 225-pound deadlifts and handstand push-ups) are just not possible without a considerable amount of strength. In essence, it is easier for a lifter to improve his or her time on “Diane” than it is for a runner to develop the ability even to finish the workout without scaling it back to a very light weight. So the conversation focused on a way to work more strength into the program while maintaining the CrossFit approach to it.
Rip,
really good stuff, I've been waiting for something like this since our chat the day I spent at your gym.
Once I get myself sorted out and get my blood potassium and myoglobin checked out tomorrow, (I think I may have a mild case of Rhabdo (thanks Robb) as a result of getting run over by that car) I plan on posting some totals when I recover now that I've got an adequate place to do it...
Oh and I took your advice on the weight issue a while back I'm slowly nudging myself closer to 160lbs, not sure why but it has seemed to help my back squat, front squat and press, HA sarcasm is great...
Not that this is relevant to anything but even though I can't passively straighten my arms right now, I pulled off two free standing handstand push-ups today right in the middle of GloboGym during rush hour... I just felt like sharing that and I was here...
Take care, keep safe, and watch for traffic!!!
"Singlets are not allowed" - um, for decency, I take it, as a wrestling singlet clearly affords no performance advantage. "Long pants are not permitted" - what's the rationale there? Must be a TX thing...long pants are likely to be the order of the day for garage workouts in December in New England
The singlet rule is designed to allay any tendency toward supportive gear, as is the No Long Pants rule. Sweats are okay when you're doing the CFT informally, as you will be tomorrow, but in a meet situation we'll need to enforce the clothing rules. Call me about this if you want to discuss it further and I'll explain my reasoning at length.
Rip
Rip,
Will do - are you around tomorrow?
Lynne,
hey, I'm all about the no pants thing!
Excellent article, Mark!
Like the idea, good article, one question; for meets what will be the legal hand position for the deadlifts? both palms facing you or can one be facing away?
Any grip you like will be legal. Straps will not.
Looking at the drawings for the squat: I was under the impression that when squatting, allowing one's knees to extend in front of the toes places undo strain on the knees, and should be avoided. Any thoughts or comments?
My only thought would be that you are somehow under an incorrect impression. Have you ever seen an Olympic lifter catch a clean without putting the knees waaaaaaayy out in front of the toes? I honestly do not know where this myth comes from (maybe AFAA or ACE or NASM or ACSM or some other organization that is not actually involved in strength training), but I seen no evidence that the patellar tendons cannot handle being placed a couple of inches in front of the toes. I mean, we all get up off of the toilet this way without any trouble, even those of us that are kinda large.
Good work Rip. I've voiced the very same opinion on max effort work for a considerable amount of time. In fact. A template modification that includes more frequent ME work or your new TOTAL accelerates CrossFit benchmarks/WOD performance like nothing else.
Chip #9, Rip's being diplomatic. The notion has no logical, physiological, mechanical, or empirical foundations. It's unexplainable, damned near invincible, ignorance. The greater strain is put on the knees by not letting them pass over the toe, e.g. wall-sit and Smith Machine squats where trapping the hip puts an enormous shear force on the knee.
Rutman #11, Your voice had long been heard and jived with what we were all seeing, and the CF prescription has drifted accordingly over the last six to eight months. One of the primary values of the CFT is motivational and we're seeing the desired effect already. We've turned the increased ME prescription into sport; the excitement/enthusiasm expressed around these fundamental lifts is new to our community.
All,
Rip, Rutman, and Burgener are critical to the CF synthesis.
I appreciate all the effort gone into this. Well written and concieved. I think CF can benefit for developing standards like this. I agree that this is probably the most important area to start with. (I can only look at myself to see that). Thanks to everyone involved!
Your awesome Rip. Looking forward to learning more from you!
Mr. Rippetoe,
Loved the article and forgot to ask you this question in December....why is the order to Squat first, then Press, then Deadlift?
Does it matter in which the order of performance is executed, or can the order be rearranged?
If there is a purpose for that specific order, I would like to know what it is, and be able to explain it to our clients (so we don't come across like the usual knuckleheads that we are!)
Thanks,
Matt Hunt
Some of you guys and gals might find this chart useful; it provides rankings for how you stack up with your CFT.
#15 Matt:
The CFT order preserves the traditional order of the lifts from powerlifting, as well as being the one that makes the most sense. It is obvious that the two lower body lifts need to be separated in time to allow for recovery, and the squat goes first because 1.) it taps in less than a heavy deadlift, and 2.) the spotters can be released early in the contest.
Rip
You mention in your book you can lose bodyfat as well on your routine.. is it just by being at a calorie deficit?
Also adding pull-ups and dips to the workout, will it lead to overtraining or not?
Thanks and fantastic book.
From my understanding, the myth about extending the knee beyond the toes in a squat being injurious arose from the determination that the majority of sports-related knee injuries occur in such a position. This is corrolative, not causative, and the conclusion that one shouldn't weight train in this position is based on faulty logic. If anything, I would think that deliberately, and carefully training in this position would decrease the number of knee injuries!
Incidentally, the ACE personal trainer manual does propagate the myth as well as recommending not bending the knee beyond 90 degrees (I am ACE certified). Lame! These guys should know better.
Jonathan:
I am interested in why you think the ACE guys should know better. I see nothing in their method that would indicate that they are concerned with much of anything except not getting sued.
Rip
Rippetoe:
1.Can you tell me what you think is the best way to increase a squat, I seem to have plateaued at around 120 kgs where i am doing 3 sets of 5reps approx 3 min rest. I have heard that an effective way is to reduce the range and increase the weight can you tell me your thoughts.
2.I believe you have mentioned that to reduce chance of shoulder injury when bench pressing you should press in equal amounts, what is the reasoning behind this. I have been led to believe that exercises above the head can lead to shoulder impingement, what you are advocating obviously contradicts this way of thinking.
Press 125
Squat 245
Deadlift 255
Total 625
3rd week of CF, new to olympic lifting. Got some good coaching afterwards on dlift form, so hope it pays dividends next time.
