CrossFit certificate courses are open to individuals and trainers at all stages of development. The Level 1 provides an introductory education on the fundamental principles and movements of CrossFit. It is the starting point for anyone seeking to improve their health and fitness through effective training and nutritional strategies. The Level 2 builds upon the Level 1 Certificate Course and is designed for any CrossFit trainer who wants to refine their coaching skills and acquire a deeper understanding of CrossFit methodology and its practical application as a trainer, including program design, lesson planning, and implementation.
The CrossFit Kids Certificate Course provides specific methods for teaching CrossFit to children safely, effectively, and appropriately structured for each age group to create a lifelong love of fitness. The online Level 1 Course is a temporary offering, developed in response to COVID constraints on social gatherings, in order to provide an option for those who need to revalidate or maintain their CrossFit trainer credentials.
Female Strength Standards (lb)
Skip to Content.This free Workout Chart template focuses on weight lifting exercisesand can be used to structure your overall weight lifting program, including warm up, core body, upper body, lower body, and cool down exercises. This workout chart allows you to list the type of exercise, how many sets and reps, how much weight, and the resting time in between sets.
To create a more general fitness plan, see our Exercise Chart template. The following weight lifting chart is a PDF file that you can download and print. The printable workout chart is almost identical to the Workout Chart template below, but if you use the PDF version, you'll need to create your workout program by hand.Weightlifting vs. Powerlifting vs. CrossFit vs. Strongman - What's the Difference?
Use this template to create your weekly weight lifting workout plan. Print a copy to take with you to the gym. Attach it to a clipboard or tack to the wall. The workbook includes a One Rep Max Calculator to help you find your 1RM for various exercises by performing multiple reps at a lower weight the safer approach. Properly warming up can help you avoid injuries during your workout.
The warm up activities are usually for getting your heart pumping and blood flowing. This might include a jog, bike ride, or other cardio exercises. After the general warm up, you should perform proper stretches, especially for those muscles that you will be working out.
One of the most common questions among athletes that do weight training is "How much can you bench or squat or It may be tempting to test your strength by "maxing out", but the likelihood of serious injury is much higher when trying to max out. Instead, you can use a simple technique to estimate your One Rep Max.
See this article by Dennis B. Weis: One Rep Max Chart. Printable Weight Lifting Chart. Excel Disclaimer : The worksheet and information on this page is for educational purposes only. It should not be construed as medical advice.
Exercise Chart Template. Sponsored Listings.Instructional Content. Update August 14 Levels have been adjusted to reflect more recent US competition performance and qualifying totals. This primarily affected levelsand most changes were minor.
Update July 9 The IWF has released the new weight classes, none of which are repeats of any of the previous classes. Instead, I have extrapolated from the old classes and made some manual adjustments to account for certain anomalies. This preserves the natural variation among weight classes in terms of ability relative to bodyweight and is as accurate as such figures can be without any actual competition data to use.
I will be updating this chart as soon as possible. In the mean time, you're going to have to do some estimation or calculation. Note that the below listed classes are for all IWF competitions. The Olympic weight classes will reduce to 7 per gender omitting 55, 89, for men and 45, 71 and 81 for women. Because these figures are based on actual competition data, I won't be able to update this chart until these classes have competed for at least a year the original chart is based on 3 years of competitionso please be patient.
Update March 23 The new 90kg class is not yet included because there is not enough competition data. Once there is, the chart will be updated.
Update April The chart has been updated with the most recent competition results, a new level has been added, and the calculations for some of the figures have been changed. Most importantly, relativity to bodyweight is more accurate, i. I've finally gotten around to posting this a few years after I created it. Use this chart as a way to help yourself set goals for your lifting more than as a diagnostic tool for lift relationships. Download Chart Download Chart - old classes. Greg Everett Olympic Weightlifting.
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This would be great if it weren't in the metric system Converting each number one at a time is a little much. For half the categories I'm intermediate and half I am advanced. Can I call myself beginning advanced or super intermediate?
Wow - At about 6 mos. Will be starting to work with my local USAW coach this Saturday, so I'm expecting numbers to climb after my likely atrocious form is corrected. DL - Kilograms are used in every single federation in every single country in the world that participates in weightlifting - why would the chart be in pounds? Ryan - You can call yourself whatever makes you happy. This confirms my suspicions I completely suck.The level 1 course teaches coaches and athletes how to teach the snatch, clean and jerk safely, efficiently and effectively.
The focus is on participants learning the foundational teaching points for instructing others to achieve them. This course builds on the fundamental principles that are explored in the Weightlifting Level 1 Course. We are truly humbled that Affiliates and other Strength and Conditioning centers around the world open their doors to the Burgener Strength team and fitness community.
Apply now for all our new and improved host incentives. Bring the Weightlifting Level 1 or 2 to your community. Join us and the official Sages Gym team, for this 5 day per week lifting program, designed specifically for athletes who have their eyes set in competing in the Olympic Lifts.
A structured training plan that focuses on building strength in the olympic lifts, while maintaining a high level of GPP through progressive skill work, high intensity work capacity sessions and conditioning and core pieces that are meant to test your will. Join Coach B and the Geezers on their journey to look good naked! Our workouts are self scaled, which simply means you do what you can with the parameters that are defined.
Weightlifting Level 1. L1 Course Description. Online L1 Course Description. Online Level 1. North America Weightlifting Level 1. Europe Weightlifting Level 1. Middle East Level 1. AUS Weightlifting Level 1. Asia Weightlifting Level 1. Africa Weightlifting Level 1. Weightlifting Level 2. L2 Course Description.
North America Weightlifting Level 2. Europe Weightlifting Level 2. Host a Course. Weightlifting Athlete. Performance Athlete.
Geezers Training. Online Weightlifting Level 1. Weightlifting level 2. L1 course description. L2 course description.Using logs to track your success is a vital part of weight training. By tracking your progress, you can plan how you want to proceed in terms of repetitions, sets, weight and other indicators.
These logs are completely free with no strings attached. The charts include a weight training log, diet and nutrition log, and a body measurement log.
These logs and charts will allow you to track your progress throughout your weight training program. One of the biggest mistakes I see people make when they are starting out on a weight training routine is to not track their progress.
You see, by keeping track of what you do in the gym and what you do in the kitchen will be one of your key success factors in your weight lifting program. Nutrition logs will also help you keep track of what you are eating and keep you on track with your goals.
Otherwise it might not work. This log will come in handy whey you are starting out on your weight training program. Simply print the chart out and make as may copies as you need. The logs are completely editable. Simply type in the information and store in a folder. You will need to right click the following link and save it to your desktop firefox save link as or wherever else you can easily get access to it.
This is a pdf file. Weight training chart and log — Right click here and save target as save link as in Firefox.
Keep all your daily workouts organized with this planner. Simply choose the dates and time and type in your workout type. All fields are editable so all you have to do is record the date and workout type. You can either save the workout or print it out. Daily workout schedule planner — Right click here and save target as save link as in Firefox. This log will come in handy when you are tracking your nutritional progress. The log is completely editable and all you have to do is type in the information.
The chart even calculates all the calories, protein, carbs, and fat for you! You will need to right click the following link and save it to your desktop or wherever else you can easily get access to it. Diet and nutrition log — Right click here and save target as save link as in Firefox. Keep all of your weekly meals organized and planned. This is a Monday to Sunday meal planner. Includes a grocery list. This planner is fully editable. Add text or values and save to your desktop or print off and add to a folder.
Weekly meal planner. Right click and save target as save link as in Firefox. This is a 20 week, fully editable weight loss log. No need to print out copies and no need to use a pencil or pen, Simply right right click the following link and save target as save link as in Firefox and save to your desktop. Type in all of your information to keep track of your progress. This log will help you keep your measurements and keep you on track of your goals. Simply take your measurements and plot them down.It was created by A.
Prilepin, a Soviet era sports scientist. The chart was created by reviewing the training journals of thousands of weightlifting athletes.
It is meant to portray the optimal number of reps per set, and total rep count volume for power training required for the Olympic lifts the Snatch, and Clean and Jerk. The second column lists the number of reps per set observed during training. The third column this is the important one lists the optimal total number of reps performed during the training session.
But, before you attempt to apply these values to your training, you need to understand how this chart was developed. The information contained within the chart was derived through the study of Olympic weightlifting athletes.
Olympic weightlifting uses power movements, not pure strength, and not hypertrophy. The Olympic lifts are defined as the snatch and clean and jerk. As such, be cautious when trying to apply this chart to pure strength development with other exercises, and certainly with the goal of hypertrophy. Prilepin observed that power output and technique would suffer when trainees performed too many reps, or too many reps at too high intensity.
The Soviets dominated international weightlifting competitions in the s. They took training to new heights through rigor, logic, and hard work. The Reps per Set column purports to be the optimal number of repetitions per set of an exercise. Total Range is the minimum and the maximum number of total reps observed during the creation of the chart.
What matters is that you total up to the optimal number of reps. Probably not. How often should a lifter be working at those percentages within their training cycle? Should a novice lifter work with the same percentages and reps as an intermediate or advanced lifter?
That question is unanswered as well. We can also assume that the trainees on which the research was based were focused solely on Olympic weightlifting. When AS Prilepin developed the chart, he was measuring maximal power output from the trainees. Power training is different than strength training.
We also know that hypertrophy training requires rep ranges much higher than what the chart proposes. But you also need to understand that it is not a complete training guide. Use the information it provides to supplement your training, but be sure to understand the parts of training not addressed by the chart. You may want to review our guide to garage gym power racksguide to ideal weightlifting barbellsor our guide to Olympic weight plates as well.
Are you too intimidated to give CrossFit a try? If so, a gym like Clear Lake CrossFit may be just what you need. First of all, they offer all the group classes and equipment you would expect at a CrossFit box — this includes a daily WOD and more. But the difference at [Read more …]. Dumbbells are a staple of every gym and fitness center worldwide. Because they work. These affordable and versatile fitness tools have been used in strength training since the beginning of time.
But, before you splurge on purchasing a full set of dumbbells for your home gym, take a few moments to figure out what the best option will be for you. Where to buy dumbbells online? Affiliate sales help us to bring great information about health and fitness to you.Think you're strong? See if you can reach these lifting benchmarks on 6 common exercises. How much do you bench? This is probably the first thing you'll get asked when you talk about working out.
Many athletes can't answer this question. They have no idea whether they're strong on a lift or if they need serious improvement. But the million-dollar question is, how much weight should you be able to lift on the Bench Press—or any exercise for that matter? They can only compare themselves to other people lifting next to them, which—let's just say is not all that reliable.
Simply put, stronger athletes are more effective athletes. You need to have consistent strength across your entire body.
This serves as the foundation for nearly every athletic movement—sprinting, jumping, battling with an opponent and performing your skills. If you lack strength in one or more lifts, you probably have a strength deficiency that effects how you play on the field. For example, if your core is weak, an opponent can more easily knock you out of position. Or if your legs are weak, you won't have the strength and power you need to quickly accelerate off the line.
That's why it's important to test your strength with exercises such as Squats and Deadlifts, to ensure that your strength measures up across the board. Below, Mark Roozen, owner of Coach Rozy Performance, who frequently travels to China to work with Chinese national teams, provides general recommendations for how much a high school junior or senior athlete should be able to lift.
The minimum strength number is the absolute least amount of weight or reps you should be able to perform on a lift. There's still plenty of room for improvement, even beyond the elite level. If you're a young, developing athlete, don't be intimidated by these numbers. Squatting twice your body weight might seem impossible at this point, but over time you will build the strength you need to crush these tests. It's OK if you fail a test.
That identifies an opportunity for improvement. Problems arise only if a strength issue goes unaddressed. You can only lift as much weight as possible with perfect form.
Sometimes you can just muscle the weight up and down, compensating for strength and mobility issues. If your technique breaks down, lower the weight and try again without sacrificing form.
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