Tonia getting a notebook! There are plenty for everyone!

Tonia getting her notebook!

Hey everybody! No excuses for not knowing what you lifted last week or your wod times and modifications!  Coach Faith brought in notebooks for you to get started on a workout log if you haven’t already.  So grab one, put your name on it and if you are using one of our old training logs, just stick it in your notebook.   Feel free to keep it in cubby, or office so you never forget it!

Knowing how to keep a workout log and what information to record is the best way to track your progress in strength movements and CrossFit metcons:

Necessary Information for Your Workout Log
At a bare minimum, include this information in each entry of your workout log:

1.) Date, Day of the Week, Time of Day – At the top of the page record all of this information as it relates to your workout. Feel free to write my name and draw a heart around it as well. The time of day that you work out is an interesting thing to take note of because you may find that you’re stronger later in the day, rather than first thing in the morning.

2.) Strength Movement – This would be a squat, deadlift, power clean, baby toss for distance, or any other strength movement you can think of.

3.) Weight and Reps for Each Working Set – Let’s go back to the earlier example: three sets of five repetitions in the back squat. This would be written as: Squat 3×5. Your “working sets” are the three sets of five reps per set. Record each set and the number of reps you completed. If, for example, you only made four out of five reps on the last set, record it as such. You will also want to record the weight used and any changes in weight from set to set.

4.) The Metcon and Your Score/Time – Write down the metcon, all of its movements, and what your final time or score was for that workout. How will you know if you PR’d by 2 seconds or 2 minutes if you don’t write it down?

5.) Notes – Make a few notes to record any scaling or modifications you did for the workout or things you noticed that would help you next time. That’s called strategy, boys and girls. Keep it brief. It’s not a diary. You don’t need to record how cute you looked in your new Lulu pants, or the temper tantrum you threw when you couldn’t do double unders. Save those gems for your cat. I’m sure he’s dying to hear all about it. Too mean? Suck it up, buttercup. You’re picking up heavy ass weights, not doing step aerobics to Britney Spears. This isn’t Lucille Roberts.

6.) Skill Work and Mobility Work – If you’re into these sorts of things (and you should be), record them as well.

7.) Max Lifts – Dedicate a couple pages in either the front or back of your workout log to recording your max lifts, such as your one-, three- and five-rep maxes on all of the major lifts and max consecutive reps of bodyweight movements that regularly come up in your workouts.

Workout 8.16.13:
“Hope” (video below)
Three rounds of:
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Finisher: EMOM Goat work