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#)
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 .
Nice time on the WOD Greg…and nice shirt. 🙂
Thanks Jackie! Nice light shirt Mark and I colour coordinated blue today for our partner warmup!
Great work Greg!! Bench looked solid!
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!
Good job this morning Laura
Slow and steady works too Laura!
Your bench press looked awfully light this morning Laura!! 🙂 nice work!!
Bench x5
5 sets @ 150
Thanks for sharing the bar Del.
400m Plate carry @ 25#
2:02
Man that was harder than expected.
100m Bear Crawl
2:41
Thanks Shane!
…all I heard was “whoosh” as you went by me. Good job Kevin!
I can still hear you yelling coming with those plates.. Haha.. Nice work coach!!!
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 🙂
Good job kelly on the bench!
Thanks for the run amigo!
Fantastic as usual Kelly!!!
MOB + WU
Group WU – med ball
Bench Press x5
5 sets at 70%
WU – 95#
145#
400m plate carry (25#)
TIME: 3:19
Great work Mark, nice bench press!!
Bench 5×5 @95lbs
15# plate carry
800m run with Greg
Thanks for the great class Shane 🙂
Nice job on the bench Shannon.
Great job this morning Shannon, bench looked great!!
Bench
135# x5
155# x5
175# x5x5
400m Plate Carry 2×25# = 2:14
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.
Open gym
Front squat x5
35-85-125×5 sets
8 rounds
30sec handstand hold
20 DU
9:40
Bench x5 – 5 sets
35-55-80
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!!
Nice work on getting over the wall!! Meh, hair pulling didn’t bother me!
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!
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.
Ha ha 🙂 I was thinking the same thing longer fingures sure would help and then I keep going oh to be taller!
Hey, we RX’d that WOD Greg. 🙂
wow that’s impressive! Rx!
You impress me all the time Jackie!!! Nice work!!
mob wux2
group mob (thank Kelly)
bench press x 5
5 set
95×5 145×5 5 set
400 m plate carry 15 #
4:43
Mob
WU x2
Group WU
Bench x5
WU @35# & 55#
5 sets @ 70#
WOD
400m Plate Carry
#15 plates each hand
Time: 3.47
MOB WU
Group WU – med ball
Bench Press x5
5 sets at 70%
WU – 55#
75#
400m plate carry (10#)
TIME: 4:02
WUx2
Mob GWU Medball
Bench press x5 @ 170#
400 m plate carry #25 per hand
Time 3:06
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.
MOB WU
Group WU – med ball
Bench Press x5
5 sets at 70%
WU – 55#
75#
400m plate carry (25#)
TIME: 8:27
25# you go girl
MOB WU
Group WU – med ball
Bench Press x5
5 sets at 70%
WU – 35#
55#
400m plate carry (10#)
TIME: 3:33
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
Mob wux2
Group med ball wu
All firsts for today bench and carry.
bench press
35-45-55-65-65
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
Brunch Press 5×[email protected]% – 115#
WOD: 6:23
Warm Up
Skill training on rower
WOD = Deck of Death
Score = 139