Percentage Lifting: Why?

There is a famous saying, and by famous I mean, not really famous but rather, something ignorant people say.. the saying goes: “ I ain’t got time for percentages!!!”

So here’s the scoop, training percentages have come about from years and years of empirical trials with recorded data, but never situated into a formal study, thus still relatively “unprofessional.”  Hundreds of thousands of weight-lifters found that, similarly to growing as a youth to adult, physiological change takes time.  Thus, the application or marginal stress introduction over similar/repetitive movement patterns. 

What I know is, muscle phasing is real and it responds very well to good mechanical articulation and even better to disciplined programming (stress) and recovery (rest). I also know, from doing this for years, certain percentage gains are possible and certain ones are not.  I also know, people come from different athletic and genetic backgrounds and have different allostatic stressors (look it up), and thus, we use percentage ranges. What I have found is, patience breeds progress and impatience exaggerates ego and ego rhymes with injury. 

What’s the take away? Follow percentages, listen to the coaches and trust the progress. Think of anything in your life that you have gotten reasonably good at and ask yourself, “how rushed was the process?” The slower you physically move through our strength movements and the slower you increase percentages, the healthier your body will be and the more efficiently it will move. The better you understand the movement, demonstrate good ROM, and lay a large fascia foundation, the more success and fun you will have during max month. And that’s a promise! 

Below is a fun 3-dimensional picture of what our “periodized” program looks like.  This is simply a pictorial metaphor for the body in terms of need for foundational work over time in relation to peak output and potential.

Presentation1.png

My Personal Goal to Motivate You at Humble Beast CrossFit

This blog post was written by Coach Kevin Higgins.

When I joined Humble Beast CrossFit in October 2014, I had zero clue on how to do squat. Literally, I couldn’t squat, bench press, power clean, deadlift, snatch or push press. Even prior to 2014, when I belonged to a globo gym, I’d go at some strange, off-peak hour, so no one would see me attempt to lift because 1) I had no idea what I was doing, 2) I was intimidated by the bro and bro-ette’s, and 3) I cared too much about what others would think of my fitness. I’m certain I carried all of these insecurities (and probably more) with me into Day 1 at Humble Beast CrossFit.

May You Be Motivated This Month and Beyond

You know the feeling you get when you see an advertisement for a new product from your favorite company? The excitement that builds when you see a trailer for a new summer blockbuster that promises to be the best film you will ever see? What about the anxiousness that builds all day Friday before it’s friYAY night? How about the impatience you have when you get a new pair of shoes, dress, jeans, golf clubs, etc; something you cannot wait to use? What about the irrational behavior you exhibit when you hear that new summer jam (Drake, nice for what)? You know the dancing in public feeling, the “I can do anything with this song playing feeling.” Well, these are all normal internal feelings associated with being motivated.  

April Focus: Strength, Maintenance and Self-Myofascial Release

20 days of eccentric lifting has passed and we will now progress into tightening the muscular fascia back to an inelastic responsive state. The last four weeks may have seemed long, but it was technically only 20 days. #Perspective. Certain athletic programs call for 4-6 months of eccentric work. Eccentric work was again, to undo all the tightening of the musculature that max month had done. It also contrasts all the “heavy” load capacity with much more manageable percentage-based loads, so that we can emphasize functional and optimal range of motion (ROM). We highly encourage you when/if you feel super tight and achy at any point in your exercise journey, to incorporate 1-2 weeks of eccentric loading.