Lifting Percentages

Why are they important?

The coaching staff at CrossFit Moncton often relies on percentages when programming our workouts. These percentages based off your max lift numbers give us a good idea of what to expect from our training sessions and workouts. We always urge you to follow them strictly when you are confident your lifting numbers have been properly tested, but some of you might not be aware why these numbers are important to your training and progress.

For strength sets:
Hard truth: pushing for max reps and loads during every single session is not an efficient way to get stronger in the long run. Powerlifters do not train this way, CrossFitters certainly shouldn’t either. Kevin posted a video on FaceBook on March 29th 2016 explaining that the reps and percentages used during strength sessions will slowly bump up from week to week to make you stronger in the long run and prevent plateaus from occurring. Don’t go heavier just because “you can” or “I wanna get more work in”, stop feeding your ego.

For WODs:
The CrossFit methodology is based on the principles of mechanics, consistency and intensity and that order is very specific. We put approximate percentages for lifting during workouts to elicit a specific response in training. By going very light on heavy workouts you probably are keeping good mechanics and consistency but removing some of the intensity provided by the load. On the other hand going heavier on light workouts (which typically have a higher rep count) often results in consistency and mechanics breaking down, which will affect your intensity as well. The right intensity brings the right results. Every workout is different, has a purpose in our programming and is there for a reason. Follow the lifting percentages on the board, trust us, you are in good hands.

As always discuss with the class coach if you are injured or uncertain about some of your numbers but generally you should follow the lifting percentages on the board. Trust us, you are in good hands.

-Stéphanie Légère

Bench Press x5
5 sets at 70%

400m plate carry (25#)


42 thoughts on “Lifting Percentages”

  1. WU Mob GWU Medball

    Bench press x5
    WU 95
    5 sets @ 145

    400 m plate carry #25 per hand
    Time 4:11

    Cash out forearm twist
    800 m run

    Thanks for sharing the bar Mark and Gilles. Thanks for the run Shannon and thanks for tip on BP Shane .
    Note to self narrow BP grip less stress on shoulder .

    1. Thanks Jackie! Nice light shirt Mark and I colour coordinated blue today for our partner warmup!

  2. Bench Press x5 with Kelly
    WU at 55#
    5 sets at 70#

    400m plate carry
    Slow walk with 10# – no running or even fast walking due to leg, hands too small to grip the 25# plate. Didn’t look at my time, but didn’t take any breaks – just sloooow and steady.

    Nice work this morning everyone 🙂 Thanks Shane!

  3. Bench x5
    5 sets @ 150

    Thanks for sharing the bar Del.

    400m Plate carry @ 25#

    Man that was harder than expected.

    100m Bear Crawl

    Thanks Shane!

  4. Mobility
    WU x 1 (late)
    Fun Group WU – thanks Gilles

    Bench Press x5 (thanks for sharing the bar Laura)
    5 sets at 70%
    WU @55# then 5 sets @ 70#

    400m plate carry (25# per hand)
    100m jog non stop, switched to 15# plates for another 100m nonstop (thanks Shannon), switched back to 25# for a very broken remaining 200m

    800 m run with Jackie – thanks!

    Great class Shane. Good job everyone 🙂

  5. MOB + WU

    Group WU – med ball

    Bench Press x5
    5 sets at 70%
    WU – 95#

    400m plate carry (25#)
    TIME: 3:19

  6. Bench 5×5 @95lbs

    15# plate carry

    800m run with Greg

    Thanks for the great class Shane 🙂

  7. Fun little warmup with coach Stephanie.

    Bench x5
    5 sets @ 80# Thanks for spotting me Mel

    400m run with 15# x 2
    time = 3:09

    That was tougher than I thought! I took lots of breaks.

  8. Open gym
    Front squat x5
    35-85-125×5 sets

    8 rounds
    30sec handstand hold
    20 DU


    Bench x5 – 5 sets
    thanks for sharing the bar Maria…Sorry for pulling your hair when spotting you.

    400m run with 15# in each hand. 3:19 (I think)

    Climbed the wall…with Josh’s help! Thanks for the cheers Nooners!!

  9. Open gym
    Mob, WU, smashing

    Went in to test my jerk 1RM…just could get my brain in gear. I knew what I was doing wrong but couldn’t quite get my head to focus on cues. I hit my previous 1RM, but couldn’t beat it.

    Plus side, it had been a long while since I had tested 3RM, so I hit a 15# PR there.

    But I think it’s pointed out that I need to focus more on my form when jerks get really heavy. Lessons learned!

  10. Great post Coach Stephanie1

    MOB and WU x 2
    Med Ball Warmup (fun)

    Bench Press x5
    5 sets at 70% = 50# (Thanks for sharing the bar Kim)

    400m plate carry (25# each hand)
    7:50 (This was not an easy WOD. Got to grow longer fingers!)

    Excellent morning. Thanks Shane.

    1. Ha ha 🙂 I was thinking the same thing longer fingures sure would help and then I keep going oh to be taller!

  11. mob wux2
    group mob (thank Kelly)
    bench press x 5
    5 set
    95×5 145×5 5 set
    400 m plate carry 15 #

  12. Mob
    WU x2

    Group WU

    Bench x5
    WU @35# & 55#
    5 sets @ 70#

    400m Plate Carry
    #15 plates each hand
    Time: 3.47

  13. MOB WU

    Group WU – med ball

    Bench Press x5
    5 sets at 70%
    WU – 55#

    400m plate carry (10#)
    TIME: 4:02

  14. Francis Landry

    Mob GWU Medball

    Bench press x5 @ 170#

    400 m plate carry #25 per hand
    Time 3:06

  15. Bench X 5 @ 70%
    135 – 155 – 185 – 225 X5 X5

    Plate Carry:
    3:07. That was a lot harder than I expected. I need bigger hands.

  16. MOB WU

    Group WU – med ball

    Bench Press x5
    5 sets at 70%
    WU – 55#

    400m plate carry (25#)
    TIME: 8:27

  17. MOB WU

    Group WU – med ball

    Bench Press x5
    5 sets at 70%
    WU – 35#

    400m plate carry (10#)
    TIME: 3:33

  18. bench press x5
    45-65-95# x5 105# 5×5

    400m farmer carry w/ 35# KBS
    time: 3:14

    switched cashout because of wrist/thumb issues

  19. Mob wux2
    Group med ball wu
    All firsts for today bench and carry.

    bench press
    Tried to go up to 75, found 2-3rep max

    Farmer carry 400m
    Small hands=2x10lb plates
    Time: 3:10
    Walked a portion but didnt set down plates, my fingers will be mad at me at the office tomorrow lol

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