How to Keep a CrossFit Workout Logbook

Okay, so we all know by now the reasons why you should keep a workout logbook, but how do you do it and what should go in it?

Take a look below at this first sample workout entry.

This is a basic, bare bones, workout log entry.  It captures the skill and WOD and the result.  It even has a few remarks.  This is a passing grade, but just barely.  

Now let’s examine the below workout entries.  

Same exact workouts, but much more information.  Here we have remarks about improving the squat as well as a note to use a heavier kettlebell next time.  From this, we know how it felt, what was easy, what was hard, and what one could do differently next time.  A workout logbook like this help you learn about your strengths and weaknesses. 


Again, same workout, but so much more useful information.  This shows the failed power snatch attempt at 115#.  Next time power snatches come up, #115 should be the goal.  The logbook also noted why the lift failed.  If you miss a lift and know the reason, then write it down.  There’s even a note to do some homework, watch Youtube videos, to improve the snatch and a reminder to do some hand maintenance.  

You think this might help make you better?  Absolutely!  If you’re putting this much thought into your workouts, and writing it down, you’re way ahead of the game.  

And if you don’t even have a logbook, get on it, and quick!  I’m talking like you better get one yesterday.  

Thursday’s Skill

Deadlift

Take 15 minute to find a 3 rep max

Workout of the Day (WOD):

4 rounds for max reps of:

30 seconds of double-unders (3 double-unders = 1 point, 10 single-unders = 1 point)

30 seconds rest

30 seconds of toes to bar

30 seconds of rest

30 seconds of kettlebell swings (53#/35# for women)

30 seconds of rest

Score is total reps in all 4 rounds

“Come on, Erik!  Get in sync!”  Demands Krixa.

Advertisements

3 responses to “How to Keep a CrossFit Workout Logbook

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: