Making progress in the gym is the most basic goal of everyone here at CFSF.

Gains in the gym are the simplest, most direct measure this progress; better scores prove that training hard, eating clean, and taking care of yourself all equates to improved fitness. Keeping accurate records of your workouts and results will help to track this, as anyone who journals will tell you.

Keeping track of scores and times on daily WOD’s is a good place to start, but with the variation of CrossFit training, it’s sometimes difficult to put all of those numbers to use.

How much time have you spent looking for a specific score through all of those pages of workout journals?

Sometimes you may find a time or weight that you thought was your current personal record (PR), but it turns out that you could’ve done much better. Without consistently adding weight each time you perform a lift or finishing faster each time you do a certain WOD, you really won’t get any better.

To help with this, we’ve put together some super-cool record sheets which include nearly all of the lifts that we will practice and use in WOD’s. Each different lift is broken-up by reps, so you can know your true PR for 5, 3, and 1 reps respectively.

These sheets have been added to the blog’s list of forms titled: “Personal Lifting Record Sheet” , and we encourage everyone to print and add them to your journal. We will soon also be adding record sheets for all of the named/whiteboard WOD’s so that you can keep track of those scores.

NOW IS THE TIME for many of you to begin utilizing these great tools to aid in your success.

Keep working hard!

By: Casey Mouw

Also, re-read:

–CFSF Rules to Live By at the Box…Journaling Your WOD is MANDATORY!

Now that everyone is back in there ‘normal’ fall routine. Its time we discuss something very simple, sometimes overlooked, but MANDATORY to get you to your goals and beyond…JOURNAL every WOD every time!

I have to admit I am guilty to not journaling every WOD I do…but that all changes TODAY!

We all do CrossFit because we desire to take our fitness to the next level and in order to “Take it to the Next Level” you must have YOUR journaling habits in place.

A lot you are guilty to “NOT JOURNALING”. When you forget, get lazy, not “FEEL” like it, or don’t want to; then you are GUILTY as charged.

If and when you feel like you any of those characteristic next time look at the people who are journaling, most every single person that is, is probably BETTER than you at CrossFit currently. So if you copy the habits they do, then you will get their type of results.

Why do this? There are a ton of reasons. The main benefits include:

– Accurate tracking of progress through logging work out variables
– Effective and precise planning of future work outs (knowing how you performed previously will eliminate guesswork). It is 100% objective, no excuses, nothing wishy washy, just accurate data you can’t argue.
– Heightened motivation and intensity through striving to beat previous bests. (boy do we know about that…)
– Increased focus and efficiency through having a clear, written plan.

Your goals and results are at your fingertips…LITERALLY!

To get an idea of what your journal MUST look like…

Confess now if you are guilty and make it up by declaring your will start the journaling habit today!

If you are an avid journal’er help everyone out and tell us why you journal and the importance it has had for you and your success at CF.