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Keep Track, Stay On Track

Happy New Year, Ninjas! It’s that time of year where we reflect on last year and set up new goals for 2018! How many of you keep track of your workouts? Whether it be using Beyond the Whiteboard or even a little notebook, you are doing yourself a big disservice if you don’t log anything. It only takes a few minutes, and there are so many benefits…

​•​Helps you see your progress: Sometimes it may feel as if you are not improving as an athlete. However, logging your workouts allows you to see even small improvements. Maybe 3 months ago you used an 8 pound wall ball and today you used a 14 pound wall ball. And shaving 20 seconds or adding a round to a wod is a huge marker of improvement, but if you don’t log your workouts, you aren’t aware of those small improvements, which can be discouraging at times.

​•​Takes out the guesswork:  Say today’s wod involves a strength element with a 5×3 back squat. You can look back in your log and see that you did X amount last time for 3, so you know how to go about your sets this time around.

​•​A written motivator: You just got done with “Jackie” and you are gasping for air and you feel like crap. and the thought of, “why am I never getting better” comes to mind. Lo and behold, you look back at your notes and you just noticed you just crushed your old time by over 2 minutes! So, I say again, it doesn’t get easier, you get faster and stronger!  

​•​Gives you a bigger picture: We all have good days and bad days, it’s just as important to note any variables that may affect your performance such as lack of sleep, poor nutrition, stress, etc. All of these play a major role in athletic performance and all are unavoidable at times, we’ve all been there, but that doesn’t stop us, right?! Just make a note on it for future reference, and continue to grind!

​•​Helps with the learning process: Especially if you are new and just starting out, writing down your workouts will help you process what you learned and will help with remembering all the terminology used in CrossFit.

The gym uses Beyond the Whiteboard. It’s an app you download on to your phone (iOS or Android). Everything we do in class is on this app for your convenience. All you have to do is log your score. It keeps track of all your personal records, gives you percentages on your lifts and there is even a lifestyle log to where you can input those variables I mentioned above and more! There is a leaderboard to see how everyone did for the day. You can also comment or high five a fellow member on their performance.

So, what are you waiting for? Start logging your workouts. ALL OF THEM! Not just the PRs. Everyone loves a highlight reel, but it’s the misses and the failures that get us there!

Coach Mark Juco

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