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CrossFit London Body Measurement Instructions

Before beginning a training program or making a diet change, you should take your body measurements.

Accurate measurements are taken in a “cold” or, in other words, an “unpumped” condition. The most accurate

measurements are, of course, taken by kinesiologists who specialize in kinanthropometry. If you’re conscious

about how you measure you can get a very accurate result.

Some considerations for accurate measurements:

- Time of day (or month for women)

- Hydration status (usually related to time of day)

- Position of body part being measured

- Consistency of measuring the same location

The most accurate measurements are done with a flexible steel tape attached to a tension measuring device.

This is called a Gullick tape. It allows you to always take measurements with the same degree of tension on the

tape, ensuring that your measurements are accurate and not influenced by different degrees of tension on the

tape. The OrbiTape is a very close second and is much more economical than the Gullick tape, and can be used

with one hand to achieve accurate results. The tape should be tensioned to the point where it is lying flat

against the skin all the way around.

Take the measurements the same way every time you take them, and you will get an accurate view of your

progress with each body part.

To calculate change:

Subtract Current inches from Starting inches for a Total of Body inches lost or gained.

Waist Hips Thigh Chest Bicep Start

32 38 25 42 16

Waist Hips Thigh Chest Bicep Current

31 37 24 41 16

Total inches -1 -1 -1 -1 0

Total body inches lost or gained = -4 The OrbiTape can be purchased

at the CrossFit London store.

CrossFit London ���� www.crossfitlondon.ca ���� info@crossfitlondon.ca

Listed below and pictured to the right are suggested sites to regularly measure:

OrbiTape easy measurement instructions:

1. Insert the rod into the circular slot.

2. Press the STAR button to enable Constant Tension and let the tape adjust to your body.

3. Read the tape where it comes out of the unit.

4. Be proud of your progress!

Neck

While standing, measure your neck at its largest girth, right over

the Adam's apple.

Shoulder

While standing, this measurement can either be taken as a

straight line from the largest points on each shoulder across the

chest or as a girth measurement all the way around the body.

Chest

While standing, measure just above the nipple after an exhale.

Bicep

Position your upper arm so that it's parallel to the floor, with the

elbow pointing directly ahead of you. Measure the arm at its

greatest girth, which should be at the peak of the biceps. Make

sure that the "circle" formed by the tape is perpendicular to the

ground.

Waist

While standing, measure at the narrowest point or at the midway

point between the top of the hip bone and the bottom of the rib

cage.

Hips

Measure at the largest girth, where the butt is protruding the

greatest.

Thigh

While standing, measure at the largest girth, just below the butt.

Calf

While seated if you are measuring yourself, or standing if you

have a partner, measure at its largest girth.

CrossFit London ���� www.crossfitlondon.ca ���� info@crossfitlondon.ca

This chart will be enough for you to measure every 2 wks for a year. Don’t get crazy with this. Periodic

measurements over time will show you a pattern. For Body inches only use Bicep, Chest, Waist, Hips and Thighs.

The other measurements are less important, but with strength training may be interesting to track.

We have added weight so we can use this as an added consideration.

Date Neck Shoulder Bicep Chest Waist Hips Thigh Calf Weight