Track your progress. Either download an Aap or have a journal ready to show me so I can check you off.  

There are many different ways out there to track your workouts and progress. In the past, tracking your workouts involved a notebook or folder with paper and writing down what you did in your daily workouts. These days with the growth and popularity of CrossFit and the availability of technology, there are many ways to track your workouts, growth, and progress. The only question is… Which way works best for you?

Before we go over the different ways, let’s answer the question of “Why should I track my workouts?” Have you ever come into the gym and look on the whiteboard to see the Skill/Strength is Cleans 5-5-5-5-5, and then you ask yourself “I don’t know what weight can clean 5 times.” Tracking your workouts and progress will help you determine what weight you have done in the past and help you figure out what to do in the future. It also helps the trainer know where to start you on your weight for the skill and wod of the day. Tracking workouts will help you determine whether or not you are improving. Sometimes you don’t realize just how far you have come in your fitness progress, until you look back and see where you were. Seeing progress is motivation to keep going!

Here are some ideas and methods.
This is probably the easiest way to track your workouts. It doesn’t require any special phone, computer, or knowledge. Some things to think of when using this method are:

Make sure you write the date you performed the WOD, the specifics about the exercises in the WOD (e.g. weight used, bands used on pull ups, height of box jumps, other ways you scaled, or if you Rx’d or PR’d on the WOD).

Consider having 3 different sections in your notebook. One section for daily WODs. Another section to track reoccurring WOD, such as Hero WODs or Benchmark WODs (e.g. Annie, Fran, Cindy, etc). And a third section to track max effort WODs, such as max weight on 3 reps of deadlifts or 1 rep max on shoulder press.


20 min AMRAP

5 pull ups

10 push ups

15 squats



3 thoughts on “12/16/15…..Wedneday

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s