Do you know your numbers?

In CrossFit , it is very important to keep track of your workout results.  If you don’t write them down, then it never happened!  You might think, well I am new to this and I am not RX’ing the workouts yet, so I don’t need to. How many of you thought this way when you started CrossFit, and now are wishing that you kept track from the beginning. It is very motivating to look back to see how you did and what your strengths were.

It is very beneficial to keep track of the timed workout as well as the strength workouts.  You should be able to look at a workout and know what weight will be good for you to use depending on the rep scheme.  If you know your numbers, it will be easier for the coach to recommend a Zone for you to get a challenging workout in.

I have record from all my workouts that I have ever done in CrossFit.  I recently found my CrossFit journal from when I started 6 1/2 years ago. It is very exciting to see where I have come in that time. It is also important to keep track of how you may have scaled the workout and how you felt. You may see that you crushed a workout, but did you do the full range of motion or the RX movement?

What is beneficial to record? Here are some ideas of what I record in my journal:

• Time of day
• How I ate prior, how I slept the night before
• Any nagging injuries
• How I felt before, during and after the workout
• Rate how I pushed myself in the workout on a scale of 1 – 10,  10 pushing to your max!
• The workout in detail (weights, movements, rounds)
• How I scaled, if I did not do RX
• How I broke up the reps

Have you heard of MyFranTime?  We recommend that our athletes record their workouts on MFT.  It is a great online site that makes it easier to find workouts that you did in the past as well as see where you rank against other athletes if you are interested.

I record in a workout journal right after the workout as well as in MFT.  Please post in the comments and share with the Zoners how you keep track of your workouts and why you find it important.

Today’s Workout:

Buy In – Max Clean 1-1-1-1-1-1-1 (squat or power)

* Must be a squat for leaderboard
* Don’t forget to record your max!

WOD –

For time:

Run 400M

5 rounds of:
10 pistols
5 HSPU’s

Run 400M

Zone 3 – scale HSPU to 1 abmat
Zone 2 – scale pistols with a box or band.  Scale HSPU to a box to work on getting the full ROM
Zone 1 – scale pistols to air squats, scale HSPU to pushups or shoulder press

Cash Out – Last time to get in some pullup practice before we retest! Pullups x 3 sets at 70% of Max at the beginning of the month