Keeping Track - Jan 11/17
Keeping Track!
If we asked you, your numbers how many of you would know them? What's your 1RM Deadlift? Or your Grace time? We're sure some of you would be able to rhyme them off without a hesitation, or some would head over to the bookshelf to grab their WOD book and look them up. As for the rest of you, why aren't you keeping track?
- Keeping a WOD book will help measure your progress! A lot of times our focus work is working off percentages, in order to do this you need to know your numbers! If you don’t know you end up working off perceived exertion and it's hard to track your progress that way! WOD books are not only great for tracking 1RM's but also workouts. Write down exactly what weight you used and in what time you completed the workout. That way, should that workout come up again ( a benchmark for example ), you can see how much stronger and faster you are! You can also make note of how you were feeling that day, maybe you didn't sleep well the night before, note that as it can play a role in your workout!
- A WOD book can help you set goals. When a benchmark workout like Grace come up. If you have been keeping track of your workouts then you will know what your old Grace time is. Maybe your old time was 4:07 with the prescribed amount of weight. You can now set a new goal, maybe 3:59. By keeping track of your workouts, you have the ability to set realistic goals.
Start Now
If you haven’t been consistent with recording your workouts in a WOD book, let's start now! Try to make a habit of writing in it every time you're at the gym. If you don’t have a WOD book, we do have some available for purchase or bring in your own WOD book. We have a bookshelf beside the sink where you can store them, just please make sure to write your first and last name on the front!Keep track of your progress by recording your time in the gym!
Wednesday January 11th 2017
Focus:
Clean Pull5-3-3-370%-80%-90%-90%.6 min EMOM4 T&G Power Clean - Build to WOD Weight by final set.
Workout Of the Day: 10 Min cap
9-15-21Power Clean 135/95HSPU.Lvl 4 Comp5 min Cap9-15-21Power Clean 135/95HSPU.Lvl 2 Fitness9-15-21Power Clean 115/75Seated Db Press 35/20.Lvl 1 Technique9-15-21Power Clean 75/55Push Up.
Cash Out:
5 Min EMOM5 Empty Barbell Curl and Strict PressCOMP EXTRA5 Min EMOM10 Burpees5 Barbell Curl & Strict Press( 75/55).Check back each night at 8pm for the next days WOD
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