Find Your Inner Nerd....

Whether you do CrossFit for your overall health or you’re in it for the competitiveness that naturally manifests (or both), everyone should be logging their workouts. 

This past week I had several conversations with people who never record anything, so when something like back squats with a 3 second pause at the bottom 3x5 @ 60% gets programmed, they have no idea what weight to use.  Percentages are used often in our programming to provoke a specific stimulus. Sometimes its recovery week and we want to keep lifts feeling light with an emphasis on technique. Other weeks we are getting after it with some heavy lifting at higher percentages, working towards an end goal of a heavy single at the end of our cycle. If you don’t keep track of weights you’ve used in the past or previous heavy single lifts, it’s hard for you to receive the benefits of this style of programming.

You should also record your metcon scores or times. I’m sure everyone who was at the for Memorial Day hasn’t forgotten yet that we just did Murph for the 5thtime since CrossFit 330 opened (My quads are still afraid to squat again). I have a terrible memory, so there’s no way that I would have ever remembered my previous 4 scores if they weren’t stored for me in the lovely Beyond the Whiteboard database. 


CrossFit data Beyond the Whiteboard
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I love looking at this data for so many reasons. First, thinking about each year and each time I have done this so far brings up so many awesome memories with my 330 family. Second, it shows how much my skills have evolved over the years. Writing notes and adding modifications in is so helpful when you look back on previous workouts. 

You may also see a red negative number after one of your posts (you can see a few in my examples above) that let you know the score you posted is slower, you completed fewer reps, or you didn’t PR a lift that day compared to a previous post. I know the possibility of this happening keeps several people from logging scores altogether. No one likes to think that they’ve done worse or haven’t gotten better at one of their lifts, I totally get it. There are so many reasons on any given day as to why you may not have gotten a better score or lift number though. Did you sleep well the night before? What did you eat before your workout? Were you on vacation for a week? Those are just a few things to consider. None of those things are you got less fit, you’re somehow becoming worse at CrossFit, etc. Would I have liked to have done better at this year’s Murph than last years? Absolutely, I want to always be improving myself, but I also know that there are tons of reasons that I was 3 minutes slower this year and that’s okay. What’s important is I got a great workout in and challenged myself that day. 

I think logging on Beyond the Whiteboard is the easiest way to keep track of your info (plus the monthly fee to log is included in your 330 membership!) because you can search easily within the database to look at your previous results, but I know there are still a few old souls out there that like to write everything down in a WOD journal. No matter how you do it, having your previous results handy is a great way to both maximize your training in the gym and to always be reminded of just how hard you’ve worked to get to where you are now in your fitness journey.