• TRACKING PROGRESS
    posted June 26

    One of the many reasons Crossfit is so effective is because we are concerned with progress. The only way to measure progress is to keep score. This is why we have journals. After each workout record your score as well as any other useful information or notes you would like to include. For example: today we had Power Snatches for load, 3-3-3, followed by an AMRAP of Power Snatches, OHS and Double Unders. If I was logging this workout, it would look something like this:

    6/28/11
    Power Snatch 3-3-3
    135-145-155 (1)  – not feeling it today. need to work on heavy snatches.

    AMRAP in 12
    1 power snatch 95# – did at 100#
    2 ohs
    1 power snatch
    12 DU’s

    22 rounds. felt really good

    As you can see, I included what the WOD was, the weights used, and a couple notes about my perfomance. Any note you want to include to help you in future workouts should go in. For example, if I had finished the snatches for load, but felt like I could have gone heavier, I would have written that down so that next time I knew to try to go heavier. It is only when we keep track of our performances that we know what to shoot for next time and therefore continuously improve. Otherwise it’s a guessing game and will produce inferior results. There are different ways to keep track of your workouts. You can go buy a cheap notebook and keep it in your workout bag. We sell a pretty bad-ass WOD book at the gym that has all kinds of reference materials and information to help you along your Crossfit journey. A lot of our members use www.beyondthewhiteboard.com to keep track of their scores, and it posts results to facebook, which can be good for bragging rights if you’re into that sort of thing. There are also new apps coming out all the time. So get started logging your workouts and make the most of your time at the gym!

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