Workout Log

How To Keep a Workout Log It’s 6 am on a Monday and for some reason you’ve stumbled into the gym at this ungodly hour to do The Fitness. You go through your warm up, wipe the sleep from your…

How To Keep a Workout Log

It’s 6 am on a Monday and for some reason you’ve stumbled into the gym at this ungodly hour to do The Fitness . You go through your warm up, wipe the sleep from your eyes, realize that your shorts are on backwards (F’ it, who cares) and find the blood is finally making its way up to your brain. Time to work out.

Now you’re told that you’re going to do three sets of five back squats at 85% of your one-rep max. Do you have any idea what the hell I’m talking about? Do you have a one-rep max established in the back squat or any lift for that matter? Even if you have some idea, can you do the math that early in the morning? I know I can’t. This is when you would pull out your workout log and reference your last squat session or max lifts page to get a better idea of what to shoot for in that workout.

Perhaps you find yourself in the middle of this squat session and you forget which set you’re on. Did I do three sets or only two? Or, maybe the metcon is one that you know you’ve done before but just can’t seem to remember your previous time or score. Wouldn’t you like to alleviate problems like these? Well, I have the solution for you. All of your wildest dreams and more can come true if you keep a workout log .

 

What’s that you say? You don’t have a workout log? Don’t freak out; just go and get yourself a cheap notebook. There are fancier options like WODbook , or if you’re more tech savvy you could use the Notes app on your phone or some other workout log app. But honestly, all you need is a simple WODbinder from our front desk and a pen.  I’ve replicated the fancy WODbook, and created a duo tang with all the info you need.  And it’s less then 1/4 of the cost.

Knowing how to keep a workout log and what information to record is the best way to track your progress in strength movements and CrossFit metcons. Yay fitness!

Necessary Information for Your Workout Log
At a bare minimum, include this information in each entry of your workout log:

1.) Date, Day of the Week, Time of Day – At the top of the page record all of this information as it relates to your workout. Feel free to write my name and draw a heart around it as well. The time of day that you work out is an interesting thing to take note of because you may find that you’re stronger later in the day, rather than first thing in the morning.

2.) Strength Movement – This would be a squat, deadlift, power clean, baby toss for distance, or any other strength movement you can think of.

3.) Weight and Reps for Each Working Set – Let’s go back to the earlier example: three sets of five repetitions in the back squat. This would be written as: Squat 3×5. Your “working sets” are the three sets of five reps per set. Record each set and the number of reps you completed. If, for example, you only made four out of five reps on the last set, record it as such. You will also want to record the weight used and any changes in weight from set to set.

4.) The Metcon and Your Score/Time – Write down the metcon, all of its movements, and what your final time or score was for that workout. How will you know if you PR’d by 2 seconds or 2 minutes if you don’t write it down?

5.) Notes – Make a few notes to record any scaling or modifications you did for the workout or things you noticed that would help you next time. That’s called strategy, boys and girls. Keep it brief. It’s not a diary. You don’t need to record how cute you looked in your new Lulu pants, or the temper tantrum you threw when you couldn’t do double unders. Save those gems for your cat. I’m sure he’s dying to hear all about it. Too mean? Suck it up, buttercup. You’re picking up heavy ass weights, not doing step aerobics to Britney Spears. This isn’t Lucille Roberts.

6.) Skill Work and Mobility Work – If you’re into these sorts of things (and you should be), record them as well.

7.) Max Lifts – Dedicate a couple pages in either the front or back of your workout log to recording your max lifts, such as your one-, three- and five-rep maxes on all of the major lifts and max consecutive reps of bodyweight movements that regularly come up in your workouts. Here is an example of a workout log entry:

How much weight do I have on the bar? Did I forget to put on deodorant again? What set am I on? What’s with all the questions? Are you a cop?

2/1/14 – Wednesday 6 pm

Strength: 3×5 Back Squat – 225, 235, 245 (4 reps)

Metcon: Jackie
Row 1000 meters
50 Thrusters (45 lbs)
30 Pull Ups

Time: 8:03

Notes: Subbed ring rows for pull ups. Felt pretty good during the WOD. Could’ve gone harder on the thrusters. PR’d by 2 minutes. I’m awesome!

Skill work: 5 minutes of handstand practice

Mobility work: 10 minutes of hip and shoulder mobility drills.

Optional Information for your Workout Log
Other things to consider (or take note of) in your workout log as it relates to your performance that day:

1.) Warm-up sets – The number of sets, reps and weight used leading up to your work sets.

2.) Sleep – How many hours did you sleep last night? Did you feel good during your workout or sluggish?

3.) Mood – How did you feel before, during, and after the workout?

4.) Food – What did you eat at the meal closest to working out? Did you notice any effects from that meal? Did you work out on an empty stomach? Did you feel nauseous, light headed, or dizzy?

That’s enough out of me. Go pick up some heavy sh*t and write it down.

 

This is an adopted and modified article taken from “CrossFit Delaware Valley”.