Journaling

“OK everyone, we are going for a 3RM today on the platforms, so let’s get to work”…
Ever hear this and say to yourself “what the heck is a 3rm?”. If this and other things about weights and knowing how to scale when doing barbell movements confuse you, this article on journaling is for you.
Journaling means recording your workouts, lifts, and sometimes what you ate and how you slept in a journal each day. Some people just use old school composition books, others use a more personalized one of their choosing, and we sell awesome ones here at CF Southie. It is an important part of CrossFit for a couple reasons. The main reason is
First, knowing what you did in the past is important for knowing what to do on a given day. When we do the lifts for strength we rotate between different rep schemes for the same lift. Something like a 3 rep max means your maximum weight for a set of 3 reps for that given lift. If you know what your previous max is for a certain rep scheme it will help you decide what you want to start with and what you want to shoot for on a given day. Then you will be able to plan out your sets and hit a new PR, or at least go for one, each time. This not only makes your time spent in the gym more productive but also makes it more fun since you know what you are gunning for each time you come in.
Another reason journaling is important is because CrossFit is all about tracking your progress. Everything we do has comparable and measurable results. We measure fitness as your ability to do work in a certain amount of time. If you can do more work in a certain workout that you tried a few months before, either by more reps or weight or a lesser scale, then we consider that an improvement in your fitness level. Pure and simple. Journaling and tracking holds us accountable for our work in the past and what we are trying to do each time we are at the box. Keeping an accurate journal gives you a good feel for where you are making progress, again making better use of your time and making the whole process more fun.
Along with this, journaling and tracking keeps an accurate portrayal of where you are making progress and where you are not. Then you know where your weaknesses lie for when you want to get some extra work in during open gym or before or after class. It also helps for when you need to decide what to do for a scale in a workout.
All in all keeping a journal of each day makes your experience at CrossFit Southie more enjoyable. Seeing your progress on the pages of the past makes all the hard work worth while, and if you are struggling with something it makes working on it much more manageable.
Ask any of the coaches where to buy a journal or for help setting yours up!

Strength
Hang Squat Clean
2-2-2-2-2-2

WOD
“Elizabeth”
21-15-9
Squat Cleans (135,95)
Ring Dips

Level 2- (115,75)
Level 1- (95,45)

  • Nick D’Ascensao

    Elizabeth was the first WOD I ever did at Crossfit Southie. 65lbs and green band and it took me 13:37. I can’t wait to do this tomorrow.

    Nick D.

  • jason barrow

    Speaking of journals, are the results from the throwdown going to be posted? I can’t remember my time for Event 2. I’m real OCD about my journal and can’t handle looking at this blank spot where a time should be any longer. Plz help.

  • Goose

    we will post the results in the next few days but we only have your individual placing for each wod although I may be able to dig up your score sheet somewhere.

  • Goose

    you’re going to crush it dude

  • Joe

    Pretty cool photo compilation of what people around the world eat in a day.

    http://www.time.com/time/photogallery/0,29307,2037749,00.html

  • Schurko

    Strength: 225 x 2 — hips were not lying this AM still sore from Saturday.
    WOD: 11:32 Rx

  • Goose

    7:13 bud

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  • Nick D’Ascensao

    12:21 95lbs + red band!!!!!!

  • jason barrow

    My man! Thanks!

  • jason barrow

    Hang Squat Clean: 172 x 2
    WOD: 16:05 (Scaling: 135# and a red band set up real tight)

    Whaddup Schurko I see you.

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