Thursday, October 8

I came across this article from CrossFit Invictus the other day and saved it for later, but after deadlifting the other day I think it’s time to share it.

It’s called The 85% Rule and it’s an explanation of why we train at percentages and why we don’t max out all of the time.

If you can consistently hit a single rep at 85% of your max then you are in a good spot. You may think you should be able to hit 95-100% all of the time, but that’s just not really true. There are so many factors that determine how strong or fast you might be on a particular day – sleep, nutritions, stress and more.

If you can hit 85% then you are getting plenty of stimulus for your muscles to grow and get stronger. However, if you are always going over 85% you may be wearing your muscles out. And you may be fatiguing your central nervous system (CNS).

The CNS controls everything you do, and if lifting really heavy weights fatigues the CNS just like muscles and it needs time to recover. You may not “feel” your CNS like you can with muscles and other factors, but it’s there and it needs to be fully recovered for you to get the most out of your workouts.

And that’s why we don’t max out all of the time. That’s at least one of the reasons.

If you are missing single reps at 85% or lower, you may need to back off the intensity for a few days to let the CNS recover. It’s OK to take a rest day, your body will thank you and you’ll probably be stronger for it.

Like I said before, there are a lot of factors that go into your performance in the gym, but we all need to respect the percentages and efforts we are working with. Don’t just discount a single heavy lift at 85% because it is just one rep. These things take a toll on the body and without proper recovery, you will be missing out on the gains you could be seeing.

Read The 85% Rule here.

Workout for Thursday, October 8
7 Rounds, 3 min each round
Row 400/300m
7 Box Jumps (24/20)
7 Ball Slams (30/20)
Plank Hold in Remaining Time
Rest 2 min

Required Mobility:
Calves, Hips/Hamstrings, Shoulders