Muscle-Up x 15
or Kipping Pull-up x 40
or Strict Pull-up x 25
5 Rounds every 4 minutes of:
5 Toe-to-Bar/Pull-up (Alternating, 5 each)
This time last year… was a rest day and we featured a pic of Rachel with all her bling.
It’s almost my birthday….my CrossFit birthday that is! About a year ago, I first walked into a CrossFit gym with no idea what it was or what I was getting myself into. The day after my first workout (pull ups, ring dips, squats, running) was the sorest I may have ever been. But as the cliché goes, I was hooked.
Within a week after starting CrossFit, I started recording my workouts. Going back now a year later, I can really see the progress I’ve made. I can look at a workout and remember that was the first time I did a kipping pull up, or when I PR’ed my back squat the first time, or when I first experienced doing a workout hung over (NEVER AGAIN!!!), or my first legit Rx workout. All awesome memories I can go back to because I have kept a log book. It’s even more meaningful when we repeat workouts or do a benchmark workout. You can easily go back and say, “Wow, I did this in 15 minutes 4 months ago and did it in 12 today!”
Not only is a log book practical for reminiscing and seeing your progress, but it will help you keep track of your weights so that when you walk into a class where the weight is 60% of your 1RM, you can easily track that number down and be prepared for the workout. Those in the Strength Program have become accustom to this, but it is really something everybody at CFC should be accountable for. You should know your numbers and if you are not a walking encyclopedia, a log book can help.
It is never too early (or too late…) to start keeping track of your efforts each day at the gym. There are multiple methods of keeping track available to you. CFC has WOD books you can purchase and there are other CrossFit specific WOD notebook companies out there, but any notebook can do. Technology is also an option. There are online tools (like beyondthewhiteboard.com) and apps for phones/tablets. The apps have lots cool of additional benefits such as having all the common WODs preloaded, ability to connect to RSS feed (http://www.crossfitchicago.com/feed for the CFC feed, in case you are wondering), gym finders for when you are traveling, and timers of all types, just to name a few.
For me personally, I keep both a small Moleskine notebook and use an iPad app called myWOD, both of which I update daily. I also revisit an Excel workbook (about monthly) in which I keep some of my larger goals. That may be a little overkill for some, but my notebook is most critical to me. Nothing beats just writing things down sometimes (and you never know when technology might die and you lose everything…).
No matter what your method of recording, it is important just to start. But once you start recording, it is even more importantly do it consistently!