How to maintain your training log book

We strongly encourage and recommend you that write down and record each of the sessions your complete at Schwartz's. This will allow you to track your improvements over a period of time and recognise the gains you have made!

Fiona has provided the following information:

The importance of Recording Results

Those of you that may know me or have seen my CrossFit recording book may think I am OCD. But there is good reason why we must all, no matter what level we are, record everything you do in CrossFit. I call it “intelligent training”. It allows us to track improvements, keep motivated and set goals, but most importantly makes us accountable. If you know where you have come from, and know where you are, it is far easier to know where you are going.

The way you record is entirely up to you and it has to work for you. You should be able to quickly and easily look up both WODS and weightlifting results. This is only an example but it may give you some ideas on how to do it....

 Categories

 Running: includes any runs you may do either at gym or in your spare time. Record location eg “the tan”, distance, time and any other comments.

 Rowing: include any rows 500m, 1km, 2km. 5km, tabata rowing etc

 W: Weight WODS including barbells, dumbbells, kettle bells, slam balls, med balls. Ensure you not only write down the movement, but the weight you used. It may also be useful to write down the prescribed weight if specified for that WOD so you know how much you had to scale. Eg 5 RDS 10 front squats, 10 push press, 10 power cleans.

 G (with Row or Run): Gymnastic WODs that may include a run or row element. Gymnastics may include anything body weight ie push ups, chin ups, handstand push ups, anything on the rings, climbing ropes, double unders, ghd, sit ups and box jumps. Remember to record your scaling too. So if you used a band for chins what colours, how many ab mats for HSPU etc.

 W & G : Weight and Gymnastic WODs. Eg, 21, 15, 9 of snatches and toes to bar.

 W & G & running: Weight, gymnastics and running WODs. Eg 4RDS 10 Deadlifts, 20 Chins, 400m run.

 W & G & rowing: Weight, gymnastics and rowing wods. Eg 20min AMRAP 250m row, 5 Muscle Ups, 10 slam balls.

W & Rowing: Weight & rowing WODs. Eg,  3RDS 9 snatches, 18 KBS, 500m row.

 W & Running: Weight and running WODs. Eg, 20min AMRAP 10 push press, 400m run

 Bench Mark WODS: any of your Grace, Fran, Elizabeth etc. I tend to put any of the named WODs here.

 Weightlifting: This should be a section on it’s own. When performing strength lifts always record the amount of sets, reps and weight lifted. This takes away having to remember where you are up to next time and also helps with planning goals for next time. Also have a record of your 1RM for all the major strength and power lifts, so if your program asks for 80% of your Front Squat 1RM you can calculate it accurately. Without tracking your weights you will find it harder to advance and end up doing the same weight most of the time.

Go on, give it a go! Get organised, make your results meaningful and watch your progress over the months and years. You will never look back!

 Yours in good health,

 Fiona Yap