5-5-5-5-5 hang power clean

5-5-5-5-5 hang power clean (25min)

Rest 5 mins then:

3 round for time (10min cap):
5 DB Box jumps
10 Toes to bar
15 pull-ups

Post your results to BTWB

Tracking your progress

I've been chatting to a couple of you and I've gotta say that it's absolutely crazy how many of you don't actually track yourselves – eg. record tangible data on your fitness journey: your workouts, your food intake, your sleep, emotions, etc.) How are you supposed to progress towards a goal if you're unable to look back on where you've come from. How can you tweak things for best performance and results if there's no benchmark? It's empowering. No seriously. The new MEBB cycle and the Whole30 pretty much require you to do this. If you care about strength gains and you know that “the next session builds on the last…” but you can't even remember what you did/lifted last session (weights/reps/times,etc.) than your pretty much wasting our time as coaches. If you understand the empowering sense of achievement and control that keeping a food diary gives you over your food – but your having trouble sticking to 30 days of total paleo – then you simply can't afford not to.

If you keep regular notes and data on a daily basis you put yourself in a position of creating a blueprint for your body. If you can see how your inputs: training, sleep and nutrition are affecting your emotions, your life and the lives of those around you then it's relatively easy to tweak and dial things in that will enable you to adjust your outputs… The J-Roll's got a nice article on understanding your body's levers (although I probably would have said 'dials') it's about tracking as much data as you can and taking you from 'plodding along' to optimum progress!

Coach B

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

>