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!