As summer is fast approaching a lot of us are working very hard to achieve our goals (beach body perhaps:-) . Its time we discuss something very simple, sometimes overlooked, but MANDATORY to get you to your goals and beyond…JOURNAL every WOD every time!
I have to admit I have been guilty of not journaling every WOD I do at certain points in my CrossFit career, but over the last few months I have been back on my journaling and the results have come climbing back. And I can tell you from experience I am kicking myself for the times I slacked off, because I have lost some very valuable info.
We all do CrossFit because we desire to take our fitness to the next level and in order to “Take it to the Next Level” you must have YOUR journaling habits in place. The great thing about CrossFit is that it is 100% measurable. No guess work, no 'not feeling stronger' or 'I'm having a FAT day', it's all about the numbers!
A lot you are guilty of “NOT JOURNALING”. When you forget, get lazy, not “FEEL” like it, or don’t want too; then you are GUILTY as charged.
If and when you feel like you any of those characteristics next time look at the people who are journaling, most every single person that is, is probably BETTER than you at CrossFit currently. So if you copy the habits they do, then you will get their type of results.
Why do this? There are a ton of reasons. The main benefits include:
- Accurate tracking of progress through logging work out variables. I don't think you want to waste your time with your results. Sometimes you may find a time or weight that you thought was your current personal record (PR), but it turns out that you could’ve done much better. Without consistently adding weight each time you perform a lift or finishing faster each time you do a certain WOD, you really won’t get any better.
- Effective and precise planning of future work outs (knowing how you performed previously will eliminate guesswork). This one springs off the last one. It is 100% objective, no excuses, nothing wishy washy, just accurate data you can’t argue. We want results and we want results NOW! When you are NOT tracking your numbers you are in danger of delaying the actual thing you are coming here for in the first place.
- Heightened motivation and intensity through striving to beat previous bests. (boy do we know about that…) It is easy to get in our heads and downgrade our results or the work we have put in. It is also just as easy to be focused, committed and motivated to hit our numbers. When we set out to beat our old best and have clear measurable numbers to go after than you will give yourself the internal drive to be stronger, faster and better. On the flip side, nothing is more motivating then seeing how far you have come mentally and physically. Don't miss out on the some of the best accomplishments you can and will have by neglecting to write it down!
- Increased focus and efficiency through having a clear, written plan. When we know what we are expected to do in advance it will help us remove the distractions and allow us to focus on the task at hand. It will allow us to not give ourselves a chance to talk our way out of doing what is expected of us.
-Pay it Forward and Get it Back. With more and more athletes starting at our box. You can be the model of excellence by your journaling example. The more you raise the bar on your FITness, the more everyone else will follow your lead and in return will present to you a more intense, motivated, positive group of athletes to help you improve your results.
Check out what a good journal looks like...
Your goals and improved results are at your fingertips…LITERALLY!
Keep working hard!
150 Double Unders
*400 M Farmer Carry (AHAP)*
150 Double Unders
*3 Burpees for every drop*
Post by Chris.
I've had several new members approach me (in person or by email) in the past several weeks about their experience in the first couple of weeks. The most common sentiment was disappointment or embarrassment in their progress in terms of how they felt during workouts or their ability to complete the workouts. CrossFit isn't easy! It takes time to adapt to CrossFit and the only way to do it is to show up and don't quit. If you're coming from a largely sedentary lifestyle or occasional light workouts, then CrossFit is going to kick your butt for awhile. But don't worry, you'll adapt!
I was looking at my old workout logs from when I had started CrossFitting, because CrossFit kicked my butt when I first started, as well! In fact, there was a running joke/bet amongst my fellow CrossFitters to see how many different trashcans I could throw up in after my workouts. Here's an excerpt from one of my old logs, several weeks into my CrossFit experience:
11 bench jumps
I have developed a new rating system for CrossFit workouts: how many different trashcans I throw-up in after the workout is directly proportional to how scared the concurrent Pilates in the Park class is of us Rancho Park CrossFitters! I wasn’t tired today cardio wise or muscle endurance wise, but by the end of the 2nd round I was seriously ill. I finished, though, and I gave this workout a solid TWO CANS. For some odd reason, Mr. Roger’s “Would you be my neighbor” was stuck in my head after the workout, but instead changing my shoes while talking into a camera, I was puking into the trashcan next to Pilates folks. Hello neighbor!"
Log your workouts and you'll be able to look back fondly at your old workouts and see how far you've come!
Every Minute on the Minute for 10 minutes:
3 Front Squats
AMRAP Double Unders
Posted by Zareh.