See these notebooks? They are my training diaries. They go all the way back to 1999!
I now use a combination of Google Docs and Beyond The Whiteboard, but it's hard to beat a good ol' 3B1 notebook and pen for keeping track of my numbers.
You have GOT to know your numbers if you want to make progress.
What is your 1RM Front Squat? Ok, how about your 3RM? Your 10RM? How many deadhang pullups do you have? How many kipping? When was that?
400m run, max L-sit, 2km row, they're all up on the Leaderboard, just because you don't have a top 5 score up there, doesn't mean you shouldn't be keeping track of where you are at with them.
The people who know their numbers are improving them, it's that simple. Don't ask a coach for help with your butterfly pull ups if you don't know how many deadhang you can do.
I need you all to do three things for me:
1. Write your scores/rounds/times on the whiteboard after EVERY workout. Be proud of this, and also remember that you are contributing to the other members progress. They look at your scores for inspiration and motivation (yes, even if it's low. I get more fired up when I see someone got their first pullup on the board, vs the fastest time of the day).
2. Write it in your workout journal as well (CFNZ Logbook, Google Doc, Beyond The Whiteboard, Evernote, whatever method you like as long as it's recorded).
3. Use that information to get better. Make goals, and plans. Now that you know that you front squatted 55kg for 5 reps last time, you can try 57.5kg this time, or go for 6 reps. Don't waste a workout by repeating your last effort, the human body doesn't adapt to the norm.
Don’t forget: Tomorrow is GIRL FRIDAY AND HALLOWEEN! We’re combining the two, so make sure you are costumed up for the benchmark workout Diane on Friday. There will be prizes for best costume, best Diane time (rx and scaled), we’ll have Halloween Paleo treats for after your workout and basically it will be a Hell-ishly fun day….
Spring Clean Challengers – this is a team challenge for you, so don’t let your team down!! Even if it means borrowing your daughters ballet outfit for the day, you WILL be dressing up!
Work up to a heavy TnGo triple in 15mins
Sets of 5
Alternate with HSPU progressions
- HS holds, HSPU negs, HSPU to abmats
15 Russian Swing
10 DB Pushpress
AMRAP in 7mins