Strength & Fitness

Write it down!

Here is what we hear:

-"Hey Coach, how much should I deadlift today?"

-"Alright class, you should use about 50% of your 3 rep max Front Squat for the strength sets today."....?? crickets in your brain? Drawing a blank? Have no idea what that is?

When I first began, this was just the norm. Standard practice. Everyone had a WOD Journal, notebook, 3 ring binder. Everyone would come to just early enough to write the workout down. Estimate their weights. Look back at the last round of....whatever was on the agenda for that day.

I said this to some of you: "This is one big laboratory, test and re-test". How are you going to re-test of you do not know how you faired the previous time?

What you need:I pretty much covered this above. It does not matter how you track your workouts. Pen and paper, in your phone, or using apps like Beyond the Whiteboard. Get something, put it in your bag with your equipment and bring it every day.

What to record:I have seen as much as someone writing down the temperature outside! Mainly, you need to get these things:

  • Workout: - strength, wod, accessory at a minimum.
  • Weights used for all parts
  • Time or results

What you should, but don't need to record:

  • How you felt that day? - Overly stressed? Less sleep than usual? Cold coming on? Dehydrated?
  • How specifics of the workout felt? - "DU's were smoother than normal. 24 unbroken." "Back felt great for deadlifts" Anything that was better or worse than normal. Especially if you are working on your weaknesses.
  • Injuries: - if you have one, this should certainly be in the list above. If something new is arising, write it down and let your coach know.

What you might also record:

  • Literally, anything else that may have affected your workout.

At the end of the day, this is so you can see your progress and look back at previous workouts to help you adjust for the upcoming one. So unless you can remember all of these things, record it somewhere!

Coach Ryan

Ryan King

Owner / Coach