Workout of the Day (WOD)

Thursday 7/31/14

Why do we record our workouts?

In CrossFit, it’s not mandatory but very helpful have/keep a WOD Log (aka Workout Journal or folder with your stats). 

Here are some top reasons why having a WOD Log is important:

1.  Keeping a journal accelerates learning.  In case you haven't noticed, CrossFit has its own language and a unique use of numbers.  By taking the time to write down the skills and workouts, your brain will more quickly process the new information.  Pretty soon you'll feel very comfortable with all the jargon being thrown around which will allow you to focus more on the training and less on trying to recall what a snatch balance vs. a hang snatch vs. a power snatch.

2.  When you keep an accurate journal, you know which weights you have used.  You can easily reference your 1 rep max front squat by turning a few pages on your journal.  You remember that you did "Helen" with a 55/35 pound kettlebell the previous time you performed that benchmark WOD.  When you track all your weights you now have more accurate goals for the next time you lift.  If the skill that day is to find a new 3 rep max back squat, and you know the weight the last time you did this lift, then you now have a new goal to meet.  Instead of using extra time with unnecessary warm-up reps while trying to figure out at what weight you should use for your final set, you are now lifting with a purpose and a set number to beat from the get go.

3.  A journal gives us information to analyze.  Say for instance your progress has stalled and you're not sure why.  Look back at the journal.  Maybe there's a pattern there, like avoiding the heavy lifting days or skipping out when there's running.  Additionally, if you track stuff like sleep and what you ate that day, this can also aid in identifying an issue.

4.  Lastly, a journal tracks your progress.  Look back through the pages of your journal to remind yourself of all the progress you've made during your commitment to CrossFit. You'd be surprised at how much you've improved; possibly from going from band assisted pull-ups to 20 kipping pull-ups in a row.  It's fun to look back in a journal and see what you have accomplished! 

 *For those members who are technology inclined, there is an app for that, check out WODzilla.

**If you are serious about competing, tracking your workouts is the best way to make sure that you are making progress and achieving measurable gains in your strength and endurance.

Nice work to Jim C and Vince for crushing the row/run workout from yesterday.  I will say that I was ahead of them for 10 seconds of the first run......I didn't want to brag but when you're ahead of them for that long in this workout, that's worth bragging about :)

 Vince on the left and Jim on the right, pushed hard this entire wod.  Both sub 30 minutes, that included their rest

Vince on the left and Jim on the right, pushed hard this entire wod.  Both sub 30 minutes, that included their rest

10x100m Sprint run.  Sprint to the 200m mark then walk back, when you reach the start, hit it again.
10x150m Row 1:1 rest:work

15-20 Minutes
Clean & Jerk (power or squat)

50 Double Unders
10 Clean & Jerks (135/95) (FB 185/115)
50 Double Unders
15 Muscle Ups (if you don't have Muscle Ups then do 40 Ring Dips)
50 Double Unders
10 Clean & Jerks
50 Double Unders
*18 minute time cap


Strength 2:
OH Squat

This is still one of my favorite songs, probably because of the sweet outfits, amazing dance moves and the singers self confidence.  Plus it's super catchy!!!!!!