Keep good records. This advice is beneficial in a myriad of situations throughout life. Maintain your personal and business files allows for an easier process at tax time, writing down all those “firsts” and milestones in your kids’ baby book will always help you remember , update and organize your computer desktop or Evernote account lets you find things fast. And finally… you know where I am going with this right? Keep track of your workouts in your journal, on an electronic record book (like MyWod) and on the PR whiteboard and be able to do “the right thing” in a WOD that relies on past performance data. When we do workouts calling for a percentage of a 1 rep max- you can quickly look at the whiteboard for your most recent numbers- do some math and have a good idea of what to shoot for. These numbers are definitely not exact- some athletes are able to maintain higher rep counts at certain percentages of 1 rep max. But they are very helpful in establishing good starting points for deciding on a weight to use during a met con…. and certainly in knowing if you have set a 1 RM personal record.
Yesterday we ran a CrossFit Endurance met-con based on 3 rep maxes set on Monday… and the data was very helpful in establishing workout weights for push presses. This enabled athletes to use the “right weight” and go at a very similar relative intensity as other athletes in the training session.
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
5pm Open Training Hour
Five rounds, not for time, “Lynne-style” of:
Max rep back squats (~80% of 1rm)
Max rep strict & unbroken push ups
Post “pairs” of back squat and push up numbers to chalkboard/journals
ex: 7/22, 8/19, 6/16, 7/14, 8/15 (80kg)