Record your results, track your progress, and GROW

Hi guys,

Every month we focus on a couple of strength movements or gymnastic skills.  These movements/skills will normally pop up multiple times over a programmed month (which just happens to be the calendar month) in various incarnations as either the lift/skill itself, or an accessory exercise to complement it.  For example, August saw us work on Deadlifts and Cleans.

Looking at the Clean, we kicked off the month with a 1RM Clean benchmark lift.  We then hit 3RM Power Cleans, 1RM Power Cleans, 3RM Clean High Pulls, 3 x Fronts @ 70%, 3 x TNG Cleans @ 70%, Clean High Pulls, a Clean Complex, and all of the Deadlift work over the month which also contributed to our “Clean” journey.  Today we retest our Clean.

The goal of the programming is obviously for you to improve your lift or technique and be better than you were before.  We as Coaches can help you with that – it’s our job.  In most circumstances, if you follow the Coaches advice, implement what we are saying to you, be patient and not get carried away with what everyone else is doing, be consistent with your training, eat well and rest adequately, there is a very good chance you will PR (yep, there is a lot involved.  It’s not just about coming in and lifting heavy stuff).

What will assist you greatly along this journey is recording all of your results.  Wodify is a great tool if used properly.  It allows you to track your progress, analyse your history, and make comments on certain days if you are not feeling well or suffering an injury so that your results are put into context.  It also reminds you of what you have done in the past and what you need to do to be better.

The little graph icon beside your name on the Coachboard is a great visual to see how you are tracking.  If your graph is going down, then that is a signal that something is not working. Perhaps you have changed jobs and you are over-working; or maybe you have changed your diet and it is affecting your energy levels.  Recorded results can help explain things and prompt you to make changes if needed.

Whilst more often than not the Coaches will put your results into Wodify, it it not our responsibility.  It is yours.  If you do not get the chance to do it during the session, do it when you get home.  You have the app.  Trust me, if you record all of your results, it will make such a big difference to how you approach each session.  It will give you “intent”.  It will motivate you to throw an extra 1kg onto the bar to hit a new PR instead of hitting your old PR again and wasting precious energy.

Those little PR doughnuts are your best friend when it comes to retest days.  Use them.  Going for a 5 or 10kg PR is great if you get it, but most people don’t and they get frustrated or worse, injure themselves. Record your results, go into the session with a plan, do what needs to be done and strive towards constant progress.

If you couldn’t care less about what the numbers are on the board, that’s fine too.  Some people just want to come in, move, get their sweat on and know that they have done something good for themselves.  It’s all good.  Know though, that if you are working toward a specific fitness goal, recording your results will make the journey a lot easier and it will give you feedback so that you can make changes if necessary and ensure you stay on track.

The choice is yours.

When you come in to train, your biggest competition is not the other members – it’s YOU. Can you remember what “YOU” lifted last time?

Below are the results so far from this weeks retests – Deadlifts on Monday and some of the Cleans from today.


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About AB

Crossfit Coach

Posted on August 31, 2016, in Motivation and tagged , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on Record your results, track your progress, and GROW.

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