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. And today you have the opportunity to post a 2 rep push jerk- get it up there! 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 150615)
Wednesday’s WOD at 6, 7 and 9am and again at 4 and 6pm
Post load and PRs to chalkboard/journal/whiteboard
Wednesday 5pm Specialty Session- Final Natural Movement of this March Series
Coming this weekend….Saturday 8am Natural Movement in the Park!
*location TBA- one hour outdoor session as our culminating activity to the Natural Movement Specialty Series
*conveniently scheduled so that you can make it to the BIG WOD at 9:30am!