“We can’t know where we’re headed unless we understand where we’ve been.” This philosophy is fundamental to CrossFit, a methodology built on measurable, repeatable, and observable data. The workouts we do aren’t just about feeling the burn; they’re about tracking progress through objective results.
Take a benchmark workout like “Diane.” When I did it in 2013, I completed it in 10:45. By 2014, I had shaved off over two minutes, finishing in 8:22. Fast forward a few more years and attempts, and I hit a personal record (PR) of 3:24. But the improvements didn’t stop there. Alongside my Diane times, my one-rep max (1RM) deadlift increased from 435 lbs to 575 lbs, and my strict press increased from 155 lbs to 205 lbs.
This isn’t just a feeling of getting stronger; it’s measurable proof of improvement in strength, conditioning, and power output. Since the beginning of my CrossFit journey, I’ve meticulously recorded nearly every workout. This data provides me with a way to validate my progress. On days when things feel tough, or it seems like I’m not advancing, I can look back at the numbers. More often than not, what feels like stagnation is simply a new level of challenge, indicating growth.
Now, with our new CrossFit 8 Mile app, tracking workouts has never been easier. While it might not be as detailed as platforms like Beyond the Whiteboard, it’s a great tool for monitoring workout times, re-testing benchmarks, and seeing how our lifts and overall performance are improving over time. The app also helps create a more effective plan for progressive overloads, setting us up for continued growth.
Here’s my advice: log everything. The good days, the bad days, and even the ones where you’re just showing up. Take notes! If you crushed a workout, write down how you felt. If you slept poorly or had a stressful day, note that too. Record how factors like travel, nutrition, and stress impacted your performance. If you set specific goals for the day, like completing all rounds of wall balls unbroken, make a note of it.
Tracking your workouts adds meaning and purpose to your daily routine. It brings intention to your actions. Just like weighing and measuring your food builds accountability, so does logging your training. For those already dedicated to tracking, you know this to be true. But for those who haven’t started, this is your wake-up call! Get tracking, and watch how it transforms your fitness journey.
Nick Carignan
CrossFit 8 Mile