There are many things that make CrossFit the amazing program that it is. The community of people that you share a common passion and goals with, the fun process of learning new athletic movements and getting fit, the competitive side that is available to the people that want it. Then, of course there are the results, the improvements in fitness and overall wellness that countless people see day by day that are unlike ANY fitness program out there.
Tracking/logging is an ESSENTIAL part of your CrossFit journey. One of the big differences between CrossFit and other fitness programs, maybe the biggest separator, is the ability to compare your results with yourself and others. The best and easiest way to determine if you are getting more fit, if the hard work you are putting in is actually working, is to compare your ability to perform work over a set amount of time. If you can do more work now than you did a month ago, that is fitness! It also makes the process more fun, with chances to improve and best your previous self basically every day.
So what are you supposed to track/log?
Just about everything. Strength sets are done in rep schemes usually of 5 reps or less. Tracking your maxes for certain rep schemes is helpful as you will know where you left off on a certain lift and what you want to try to hit the next time out. This gives you a chance to map out your path to a PR (personal record) each time you hit a certain lift and rep scheme.
Let’s take a look at today’s strength as an example. We are performing the Deadlift for 5 sets of 3 reps (written 5×3 or 3-3-3-3-3). This would be a set to find your 3RM or 3 rep max. If this is your first time ever deadlifting for 3 then this is your start of tracking/logging this movement. If you have done a 3rm before and had logged it then you would know what you are trying to hit this time out.
You can and should also track your WODs. While constantly varying our WODs is a main pillar of CrossFit, we do repeat workouts here and there, so knowing your previous score and scale is important similarly to how it applies to the lifts. There are also a lot of “benchmark” workouts that have given names that are, well, benchmarks for your fitness. We will do these from time to time so you can have a score for these workouts as well.
How do you track/log?
There are a lot of ways to log your progress. You can simply write it down in a book or journal for one. However, at CrossFit Lando we like you to use the WODify program. WODify is an online tracking/logging program that is part of your membership. It is a really cool and amazingly simple program to use that allows you to enter your daily results from our kiosk in the gym, your own computer, or a mobile device. With WODify there is no need to carry around a logbook that can get damaged and no need to sift through pages and pages to find a previous workout or lift. All of it is within reach at the click of a button and accessible within seconds. You also get to see how your friends and other boxmates do for the daily workout through the whiteboard and leaderboard, again making attacking the daily programming exciting and fun.
Watch this video when you get a chance for a bit more on how to use WODify.
WOD: Double WOD
8 Toes To Bar
5 Front Squat 135/95
Rest 5 minutes
5 Lateral Burpees Over Bar
8 Deadlift 135/95