High Bar Back Squat 15-12-9-6-3 reps
I am looking for who can move the most amount of weight per body-weight. We will use the Sinclair calculation to figure this out. The deal is that you can increase weight each set but can't break up any of the sets. You have to complete all twenty without stopping, all 15 without stopping, all 10 without stopping, and all 5 without stopping. You may rest as much as needed between sets. If you break up a set, you may not count that set towards your total.
Example scoring: 100 for 15, 120 for 12, 140 for 9, 160 for 6, and 180 for 3 would amount to a total weight of 700 pounds. I would take this total and enter into the calculator located HERE, along with body-weight, and year born (year born is utilized to correct for those over 30 years of age). Using my body-weight of 150 and birth year of 1978, my Sinclair would be 441.
Post weights lifted and Sinclair (post bottom Sinclair if different from top Sinclair) to comments.
Is this some fight or what? You gotta like Tessa's grit.
Sinclair 487.224 and "over 30 age corrected" sinclair is 553.487.
Great job 6 a.m.!
This was a fun WOD.
total: 1238.
198, 220, 252, 274, 294
Great work 6am, and nice lifting with you, Paul Antoniak!
132,142,154,164,176, 768 total. Sinclair top 442.4 and age corrected is 597.25.
Can some one explaing what that all means?
The Sinclair is used in Olympic weightlifting to determine a pound for pound lifter.
This takes into consideration a person's body-weight and year born as the Sinclair takes note those over 30 as having less strength and hormonal advantage once past the 20's.
At the end of the day, the person with the highest Sinclair will be determined pound for pound the strongest within the rules (rest, recovery, endurance) of this workout.
Check back often and see where you stack up against others.
P.S. Paul Au, if you'd be so kind as to check what your Sinclair is and post for the rest of the gym. Thanks bro.
Here is WikiPedia's definition. It gets a little more complicated than what I explained above but basically the same. Only difference is that the world record weight held by the heaviest lifter in the world is taken into consideration as well as a coefficient for this 4 year Olympic cycle.
For us and our gym, you have the highest Sinclair at the end of the day, you are the best.
I really feel that I could go heavier, I left way too much on the table on the first 3 lifts.
153, 163, 178, 197 and 217.
I played with this and changed my gender from female to male and my over 30 score is 629. This doesn't make sense. Can you explain this Ricky?
I plugged in 151 for weight and 1970 for year.
It changes because the coefficient comes from the strongest lifter in the heaviest weight of your sex.
Obviously this means that the strongest man in the heaviest weight is much stronger than the strongest woman in the heaviest weight. Plus, when you become male, your weight is now on the lower end of the gender which makes you stronger pound for pound.
Does this make sense? For example, if you weigh 150 as a female and lift what you did, and the strongest lifter in the heaviest weight class successfully lifted 1500 to your 950 (?), you'll get a certain number. Now if you become male, and everything else stays the same, the strongest lifter is now heavier but lets say he still only lifted 1500. Your body-weight is now a fraction of what the new lifter weighs but you lifted still pretty close to what he lifted.
Does it make sense now?
143, 153, 168, 178, and 187 for a total of 829. Sinclair: 394
Great job everyone today! Good to see you back Lois!
Sinclair is : 524.621
Your % of World Record is : 105.991
Your Siff % is : 111.524
Your Sinclair-Malone-Meltzer (Over 30's Age Corrected Sinclair) : 607.511
These squats felt good. Felt comfortable during all of the lifts. Did deadlifts yesterday (Saturday's WOD) and I didn't feel comfortable doing ANY of them. Something just isn't right there. I may need some one on ones to correct.
I like age adjusted WODS! KEEP'EM COMING RICKY!!!!
Age-adjusted is 667.
I guess being JUST 30 doesn't give you much extra.
Thanks for explaining the scoring, Ricky!
Your Sinclair is : 902.712
Your % of World Record is : 271.484
Your Siff % is : 328.071
Your Sinclair-Malone-Meltzer (Over 30's Age Corrected Sinclair) : 902.712
I was going under the assumption that a male vs. female with everything being equal (bodyweight, amount lifted and age), the female score would be higher. I wasn't looking at it the way you described.
Also - can anyone send me information on "ART" - and anyone who does that type of therapy in Omaha :) Thanks!
I have a ton of experience with ART. I worked under one of the instructors (for 3 years) and I have worked at events like the Ironman Triathalon in Kona, Hawaii. If you live or work in West or Northwest Omaha, let me know. If you are down South, it may be more convenient to find you someone else. LMK
Ugh. First 3 sets felt just right - I was dizzy, but I got them done. Didn't get the last 2 sets, wasn't sure if I was allowed to retry them, and quite frankly didn't want to anyways.
Total weight lifted - 432. (131, 143, 158)
Sinclair - 215.717
If I had finished my last two, I still would have only gotten 395.481. Bottom line, I'm big and weak. :)
Did 97,102,109,114,124
Sinclair= 276.8
Sinclair-Malone-Meltze(over 30 age) = 316.67
I felt like I probably could have gone a little heavier.
I agree with Eric about liking the age adjusting wods but not liking the weight adjustment-Ha!!!
Hoping we can get this strength camp going!
Great job - 5am'ers and it was good seeing you back, Lois!!
Sinclair= 848.162
Over 30 Sinclair= 897.355
Sinclair is : 588.487
Over 30's Age Corrected Sinclair : 639.685
Fun stuff!
I liked this how we did both high reps at middle weight and high weight with low reps.
A thanks to Jo for making me jump 20 lbs from my 4th set to my 5th! Way to go Stace, Jo and Lindsey!
My Sinclair= 406.856
% of world record= 125.135
Siff %= 151.483
Sinclair is : 568.587
Sinclair-Malone-Meltzer (Over 30's Age Corrected Sinclair) : 672.639
Your Sinclair is : 493.754
Your % of World Record is : 97.061
Your Siff % is : 105.665
Your Sinclair-Malone-Meltzer (Over 30's Age Corrected Sinclair) : 543.130
The last reps really got heavy. feel like i haven't done much with heavy squats in awhile. nice job megan.
Your Sinclair is : 379.025
Your % of World Record is : 108.248
Your Siff % is : 137.809
Great job 6:30.
HAPPY 1ST BIRTHDAY TEAGAN!
LMK
I'll do it too. It's scheduled for the 20th of February and is $45.00 per person. We can make up a Crossfit Omaha team if we wanted to. The team with the best times wins a prize and I think we've got a good shot.
- Jen Duffey
Your % of World Record is : 246.614
Your Siff % is : 307.618
Your Sinclair-Malone-Meltzer (Over 30's Age Corrected Sinclair) : 907.952
Weights were 99,110,121,136, 153. put plates under my feet, because of some flexibility issues :) looking back I wish I would have gone heavier.
I think you forgot to put your weight and your total in pounds instead of kilograms. Your weights and your totals would not give you 800 plus Sinclair.
Try again and re-post
Sorry
Send me an email.
docclem@gmail.com
-Eric
Your Sinclair is : 271.142
Your % of World Record is : 81.837
Your Siff % is : 100.413
Your Sinclair-Malone-Meltzer (Over 30's Age Corrected Sinclair) : 301.781
Form is yet questionable. Thus the pansy weight.
I like the high bar better than the low bar back squat. At least, it seemed that way today.
110,120,154,174,184= 742
Sinclair (top) 384.72
Sinclair (over 30) 407.034
Your Sinclair is : 384.180
Your % of World Record is : 111.862
Your Siff % is : 139.533
Your Sinclair-Malone-Meltzer (Over 30's Age Corrected Sinclair) : 411.840