Throwing it back to you guys

Disclaimer: This is not a pep talk for all the newbies that just signed up within the last 2 months. This is for all the guys who've been with us for at least 12 months or more… Although if you are a newbie the 'start bringing a notepad/training diary to workouts…' still stands.

Sean and I have finally decided to throw it back to you guys. It's time to start bringing notepads and/or training diaries to your workouts and writing down your results. We've been holding your hand for way too long by doing it all for you in the tracker. But as I'm starting to find out it seems like no ones even using it. I mean it sure is nice to go and check what you've done once and a while and there it all is: all your juicy workout details and results, but what's the point? You didn't put them in – The magic fairies did…

I know what my 3RM OH squat is. I know what my 1RM power clean is. My best Cindy is 21 and my best Fran time is 4:14. I know these thing because I write my results down after every workout. I'll write down how I felt during the workout and how long it took to recover afterward.  I'll track things like nutrition, what I've been doing for recovery and how hours of sleep I had last night. I have written goals too: I know in 12 months time I want to have a 240kg deadlift and be able to do 10x body weight OH squats. I know where my current OH squats are at and how much more I'll have to lift to get there…

If someone asked you what your best result for any given workout is would you know straight away? Do you have a 12month goal or goals or doesn't it even matter? Do you just come and sweat it out for an hour, feel sore for a couple of days and then come again? If that's you I'd encourage you to start keeping a training diary – it's time to step up and be accountable for all that training, nutrition and recovery you have or haven't been doing. If you've been with us for over 12months and you're wondering why you still aren't where you want to be health and fitness wise but didn't write down some goals and track your progress by keeping a diary – well that in itself may just be the answer…

CrossFit (and the sessions we run you through) is aimed at increasing your work capacity over broad time and modal domains, but beyond looking in the mirror are you actually doing that? Are your times improving? Are you moving heavier things faster than you were 12 months ago (and if so, by how much?) are you more flexible than you were 6 months ago? (and if so, by how much?)  Do you know? If you don't – well you should.

Becca questioned the spiciness of this post (and yes perhaps it is a little too direct) but Sean and I aren't running Club Lime here. This is Adapt Health and Fitness and all our guys want to achieve better health & fitness – right? They know exactly where they want to be cause they've set goals and they know exactly where they're at (right now) because they write down their results after every workout – right?.

So starting from today we're throwing it back to you. Sean and I will continue to add workouts to the tracker and mark down your attendance – but that's it. We will no longer enter anyone's results (but our own) into the tracker. We're asking you to step up and be accountable for yourself. Start bringing a diary and start writing everything down. If you do – you will gain an unprecedented level of control over your health & fitness journey – knowing exactly where you want to be and exactly what it's going to take to get there…

Some useful links

Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Bec says:

    Just wanting to confirm, that if i write down my own results at the end of a workout in a diary, i can still log in to the tracker and enter the details online (for that particular workout)?

    • ben says:

      Sure – write them down in a diary, on a piece of paper, on anything – Then go ho home and enter your results in the online tracker (or not) Just keep them in a trusted system.. that’s all 🙂 – Ben

  • Bec says:

    Just wanting to confirm, that if i write down my own results at the end of a workout in a diary, i can still log in to the tracker and enter the details online (for that particular workout)?

    • ben says:

      Sure – write them down in a diary, on a piece of paper, on anything – Then go ho home and enter your results in the online tracker (or not) Just keep them in a trusted system.. that's all 🙂 – Ben

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