We’re half way through the year and it’s time for a stocktake…

I’m not sure how many times I’ve said this to people since I started Adapt but I’m blown away by the amount of people who still. DON’T. TRACK. THEIR. RESULTS. Well we’re half way through the year and it’s time for a stocktake. If you’re not tracking your results, you should be…

It’s really hard to develop realistic athletic goals for the future if you have absolutely no idea where you’re currently at or where you’ve come from. If a coach asked you what your 1RM, your 3 or your 5RM is you should be able to immediately respond with an absolute number (and the date you hit it) or at least easily retrieve that info from your smartPhone or training journal, not with “well I think it’s…?”

The people who make substantial progressions in their development as an athlete – (yes, if you train at Adapt – you’re an athlete) and health and fitness are the ones who care enough to track their results.

Let’s use the benchmark workout: Fran. 21-15-9 thrusters @ 30/42.5kg and pull-ups. The first time you did it you were a complete noob to CrossFit and wisely, you scaled it. Your first ever Fran result was 5 minutes and six seconds with 20kg thrusters and ring rows. Six months down the track you did it again but this time went a little heavier for the thrusters (eg. 30kg), and graduated to orange banded pull-ups and completed the WOD in the same time: 5 minutes and six seconds.

Even though the times for each effort were identical, it’s pretty clear that you’d made significant strength gains (progressed your thruster weight and are now doing full hang pull-ups). It’s totally worth tracking these kind of progressions as it helps you to see how far you’ve come and where you’d like to be in the future.

The concept of increasing work capacity over broad time and modal domains (we use the CF method) is based on you making improvements across the 10 general physical skills, which are:

  • Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  • Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  • Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  • Flexibility – the ability to maximize the range of motion at a given joint.
  • Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  • Speed – The ability to minimize the time cycle of a repeated movement.
  • Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility – The ability to minimize transition time from one movement pattern to another.
  • Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
  • Accuracy – The ability to control movement in a given direction or at a given intensity.

Tracking your results every time you train helps you to:

  • Develop a picture of where you’re currently at – know your strengths and weaknesses
  • Devise a plan of where you’d like to be – to enhance your strengths and turn your weaknesses into
  • Keep yourself accountable – it’s easier to kid yourself when it’s all based on feeling rather than tangible data – the number don’t lie…

This isn’t a pump class. This is CrossFit. Every time you train you get to walk away with a tangible result. An single integer. A set of numbers, times, rounds, reps, etc. Maxes, 1, 3 and 5RMs – EVERY. SINGLE. DAY. YOU. GET. A. RESULT.

OK,  How should I track my results?

  • Keep a training diary/journal – smartPhone app or notebook with a pen
  • Post your results to comments – that’s good for coaches too because it helps us to develop a picture of where you’re all at.
  • Use an smartPhone or web app

More pointers (posts) here:

Training for Thursday 26.6.14

A: 5×5 back squat – w/ increasing loads

Coach’s notes: warm up over 4-5 sets and get through them quickly. Your first working set should be heavy enough that you have to rest for 90 sec to 2.5 mins. Increase load across 5 sets although you shouldn’t be looking at a spread of more than 15kg (for a guy) or 5kg (for a girl) if you are at a true working set. Eg. 120-125, 127.5, 130, 132.5 or 37.5, 40, 42,45,  etc.

B: half Cindy – 10 min AMRAP:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

Aim for at least 10 rounds – this is a crash the bus workout…

Post loads, rounds and training notes to comments, your training journal and/app – JUST TRACK YOUR RESULTS!

Coach B

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

  • zacbax says:

    A. Working sets were 110, 112.5, and 3 at 115 and this crushed me haha

    B. Only 7 rounds pretty disappointed with this as I got 17 last time we did full cindy but I was feeling pretty crushed for the squats they hurt from the 1st rep and pushups fatigued quickly I can definitely do better then today but even so I think it would still be a step back from a couple of months ago which is disappointing

  • Jason says:

    A. Stuck to 80kg and worked on technique with Tim and Adam
    B. 9 rounds + 5 push ups (was hoping for 10). Looks like the last time we did the 8min version (I didn’t even realise it was Cindy) I got 7 rounds.

    Good session today – was awesome seeing Mike doing butterfly’s and Gabe was flying through part B.

  • charnel says:

    A: Well someone (Olivia) tricked me this morning haha! I managed a 3RM at 80kgs! With my previous 1RM being 77.5kg, so I am super stocked – thanks Liv! That’s what happens when you don’t count the weight yourself, which is prob a good thing for me! Worked up to a 5RM at 75kgs.
    B: This was SHOCKING! I think I only managed 4 rounds with a red band. I am seriously sore for yesterdays WOD, so maybe that’s why…

    • Olivia says:

      Happy to help Charnel, that 1RM was from 6 months ago – you are able for more than you think… so don’t think too much 😉

  • Olivia says:

    A: Warmed up to 65kg and started there for working sets increasing 5kg a set. 65,70,75,80,85 – only managed 4/5 reps at 85kg (previous 1RM) but pretty pleased with this as I only retested my 1RM 2 days ago and managed a new PB – increased by 7kg from 85kg to 92kg.
    Hmmm, that would mean that I had just done 4 reps @ 92% of my new 1RM! 😀
    B: Earlier this week I was learning butterfly technique for pullups so used this as practice. Squats were the easiest part! Was happy to get to them even after A.
    Wasn’t really counting but think I got 5 or 6 rounds and 2 squats on the 10 min mark.
    Awesome rest day Coach B! 😛

  • Matt B says:

    Great 10am sesh this morning, training with Ben and the Front Rower (Tyler). I stuck with my squat programme and did 7×5 @ 92.5kg. It was aweome to watch Tyler smashing out 110kg and Benny work up to 102.5kg??

    B) Managed 11 rounds plus 4 pushups

    Can’t wait to re-test my 1RM back squat in a few weeks!!

  • KJ says:

    A: got to [email protected] 85kg. Was happy with this as I was aiming for 80. (Last time I tested my 1rm was when we last did crossfit total – and it was 90kg)
    Rachel and I worked with Kettie – and were both impressed with her technique 😉
    B: had a fun bit of rivalry going in with Mark D. Got 9 rounds 3 pu. The pull ups and squats felt good. It was the push ups that slowed me down. This is the first time in a while I have ended up flat on my back after a WOD!

  • Ben M says:

    I have been guilty of not posting on the forum, although I do track my lifts and benchmarks on my wod.

    So I’m going to start posting more regulary on the forum.

    A) working sets @90,92.5,95,97.5 and 101kg. Last set was hard and I’m sure on the 5th rep I came half way up then paused went down a little then completed the rep. There must be an easier way!

    B) 13 rounds and 2/5 pull ups, really happy with this did butterfly’s and some were really good.

    So sore now from lunges and squats!!

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