Tuesday 131001

For time: 

50 Kettlebell swings 24kg(16kg)
10 Muscle ups
40 Kettlebell swings  24kg(16kg)
8 Muscle ups
30 Kettlebell swings 24kg(16kg)
6 Muscle ups
20 Kettlebell swings 24kg(16kg)
4 Muscle ups
10 Kettlebell swings 24kg(16kg)
2 Muscle ups

Post time to BTWB.

Ryan ready for a good first pull from yesterdays Oly total

Do you record your workout results?  How do you record them?  Do you keep a journal, use an app, or how about the link that is below the workout above that takes you to Beyond the Whiteboard?  Last week an athlete asked how to know whether or not he was making gains.  I asked him about recording his information and if he had noticed any gains in any particular workouts.  He told me he didn’t record his workout times or weights.  I then took him into the office and showed him Beyond the Whiteboard and proceeded to get him set up by sending him an invite via the system.  

Bottom line is to know you’re improving you need to keep track of your workouts and how you do.  Keep track of how you feel that particular day.  Did you have a good nights sleep?  How was your diet?  All these factors play a role in how well you perform on a particular day.  Sure you can see the physical changes in your body but keeping track of your data will provide you evidence that you are making gains in your CrossFit workouts.  

This week in Skilz we are doing all bench mark workouts.  Classic CrossFit workouts that provide a good baseline.  I’m harping on all participants in Skilz this week to record their time, rounds, and weight as well as the scales they use.  When we repeat these workouts in a few months, I want them to be able to look back at their data and see the gains they have made.  The only way to do that is to make sure the results are recorded so they can be referenced later.

So what about you?  Are you writing or tracking your results?  If you want a Beyond the Whiteboard account, please email eric@crossfitverve.com and I’ll send you an invite.  The account is free and a really easy way to track your data.

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