WOD Tracking
Brush Your Teeth. Wash Your Hands.
Track Your WODs.
By: Jenessa Connor
Regular WOD tracking is nonnegotiable. If you’re not recording the details of your work at the box, you’re ignoring one of the key components of CrossFit and getting in the way of your own progress as an athlete. CrossFit is all about performance metrics; we don’t judge how well we’re doing based on the scale or what we see in the mirror (that’s just gravy). We look for new PRs, faster times and heavier one-rep maxes. How will you assess today’s WOD if you don’t know what you did six months ago?
If you have good WOD-tracking habits, keep it up. (Better yet, share your favorite pointers in the comments.) If you’ve been slacking, there’s no better time than the present to recommit yourself to this essential practice. Start right away with your next WOD, and use these tips to make your journal as useful as possible.
– Grab a whiteboard. If you tend to forget your times or reps, jot them down on a whiteboard and snap a photo at the end of class. You can use the image to neatly transfer the information to your journal.
– Establish a routine. You’re more likely to remember to record your work if you always do it at the same time. This might be immediately after a workout, on the train ride home or before you go to bed.
– Pick a method that works for you. For some people, a blank notebook works best. It’s simple and allows you to organize data any way you like. If you opt for this method, consider reserving a page for each lift and benchmark workout so you can easily access PRs and current one-rep maxes. Use the rest of the pages the same way you would a journal; include a date at the top and write down each component of the WOD, along with your times, reps, weights and notes about how you felt (e.g. strong, sick, like your form was sloppy, etc.).
If you’re looking for more structure, consider purchasing a Sports Journal, which does the organizing for you. They offer a few different options, including a customizable WODBook. These books (as well as similar journals produced by other companies) are sold online, and a basic beginner’s journal is available for purchase at the box.
Paperless CrossFitters can choose from dozens of WOD-tracking apps, but CF Whiteboard is your best bet. Not only is it super easy to enter your scores and retrieve stats, but it also serves as our digital leaderboard. We’ll be using CF Whiteboard data to update the box’s new display leaderboard, so enter your scores if you want them to be considered.
– Set goals. Keep in mind that WOD tracking isn’t just about recording history. Your journal is a great tool for setting goals and mapping out the path for reaching them. Do you want 100 double-unders by this time next year? Write it down on a “GOALS” page (or make a note in your app of choice) and create quarterly sub-goals leading up to it (e.g. 25 double unders by February, 50 by May, etc.) to measure your progress and keep you on track.
Once you establish a strong WOD-tracking practice, you may also find that your attitude and approach to training shift. The same way maintaining a food diary can influence healthier dietary choices, recording your work (especially when it contains those two magical letters “P” and “R”) can help you work harder and stay focused.
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