Record keeping– we track what we do. CrossFit Malibuites do it many different ways- mainly written down in our composition journals- but others use various WOD apps, an excel spreadsheet, Evernote or other electronic data saving devices/programs. It doesn’t matter HOW you track your performance and progress… it matters THAT you track it.
We have had numerous CrossFit members from other gyms visiting over the years that have commented at how AMAZING it is at how disciplined we are at tracking our workouts. One person pointed to the journals and asked “what are these?” and he freaked out when he learned that our gym members track what we do on a regular basis. Another visitor said that he was given a journal at his gym and he never used it… he asked, “how did you MAKE them do that?” (write in the journals) I simply told him that we KNOW how important it is. AND how fun is it to repeat WODs and KNOW what we did before and track PRs.
You remember that one (or more) time that you looked back in your journal to check a “compare to” date and realize that you forgot to write the WOD down, or you wrote it down and didn’t write down your finish time or the weight you used. THAT is no fun. You don’t get the satisfaction of KNOWING your progress… or try to best a previous score using the same variables.
Finally- let’s start getting more data on the whiteboard. The purpose of this whiteboard is mainly to track 1 rep max numbers- so that we can work off of percentages for the barbell lifts. It is VERY convenient to have updated numbers to work from when we post a WOD at, say, 60% of 1RM deadlift for example. IF you don’t yet have your name up on the whiteboard- claim a space… and start filling in the data. (repost from 140814)
Peter, Dr Deb and Ron drop it like it’s hot… AKA: working their air squat positioningMonday 7, 9, 10am, 4, 5pm WODs. Hero Strength 6pm.
Back squat, 2 reps (AHAP)
Every other minute for 10 sets
Post total amount of weight squatted to chalkboard/journals.
-then-
5 rounds for max total reps of:
20 seconds of back burpees
20 seconds of strict push up burpees
Post total number of reps done in 2:40 to chalkboard.
