Write it down - Wednesday, May 1st, 2024

Write it down

Last week we did a 1RM Clean + Jerk, this week a 1RM Front Squat, and we used percentages of those two 1 Rep Max lifts to lift off in our workouts. How many of you wrote those numbers down, in a book? If we asked you, your numbers how many of you would know them?  

If we asked you what your Jackie time is? If we do a benchmark like Grace what weight do you use? How you break up a workout like Karen?

We're sure some of you are able to rhyme them off without a hesitation, or some can even head over to the bookshelf or your bag to grab their WOD book and look them up.   As for the rest, why aren't you keeping track?

This is nothing new, this is old school CrossFit, get a book, write down your workouts, track your progress.

Fitness is measurable, but only if you’re keeping track.

• Keeping a WOD book will help measure your progress. A lot of times our focus work is working off percentages, in order to do this you need to know your numbers. If you don’t know you end up working off perceived exertion and it's hard to track your progress that way. WOD books are not only great for tracking 1RM's but also workouts. Write down exactly what weight you used and in what time you completed the workout. That way, should that workout come up again ( a benchmark for example ), you can see how much stronger and faster you are. You can also make note of how you were feeling that day, maybe you didn't sleep well the night before, note that as it can play a role in your workout!

• A WOD book can help you set goals. When a benchmark workout like Grace comes up. If you have been keeping track of your workouts then you will know what your old Grace time is. Maybe your old time was 4:07 with the prescribed amount of weight. You can now set a new goal, maybe sub 4:00.. By keeping track of your workouts, you have the ability to set realistic goals. And Grace is coming up, next week for Grace for Grace.

Start Now

If you haven’t been consistent with recording your workouts in a WOD book, let's start now.  Try to make a habit of writing in it every time you're at the gym. If you don’t have a WOD book, we do have some available for purchase in our shop Indestri retail area, or bring in your own WOD book. And we have the brand new Inside the Box design on the covers. We have a bookshelf beside the sink where you can store them if you need too, just please make sure to write your first and last name on the front.

If you also struggle to remember the workout, or have a harder time seeing the whiteboard, writing it in your book when you arrive, and having your book beside you on the floor can help, and when we do workouts like Fight Gone Bad, you shouldn’t be using our whiteboard to keep track of your numbers, you should be writing them in your book. :)

Everyone should be keeping track of their progress by recording your workouts everyday, in a book. Not on a phone, keep your cell phones out of the gym, no one needs a broken phone because it had a weight drop or someone step on it.

Wednesday, May 1st, 2024

Focus:

Rope Climb Technique

WOD:

12 min AMRAP

200m Run
1 Rope Climb
10 DB Hang Clean and Jerk 50/35
10 Box Jump Overs

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri