Image courtesy of WOD Almighty
So, I have noticed lately that the number of people logging their workouts on-line seems to be remaining the same but our gym keeps growing! For all you new people, and even those who have been here for a while but may have fallen off the wagon, this is a reminder about the importance of logging all of your workouts.
When we log our performance, we essentially give ourselves not only a way of measuring change, but also a handy reference for our WOD weights and times. (eg. If we have our 1 rep max logged online, we can interpolate what weights or scaling will be appropriate.)
A few years ago one of our members designed a program call MY FRAN TIME, named after the famous benchmark workout “Fran”.This site is a very powerful online tool for recording your workouts, setting goals and seeing your improvement. While this is the online logging program we at the Zone recommend, it is not the only one out there to use. What IS important is that somewhere, somehow, you are recording what you did, what weight you used and how it felt. Years later, when you look back at your progress, it is great to see how the weights you struggled with are now part of your warm-up!
Remember; if you didn’t write it down….it didn’t happen!
If you do not know how to record your results online, look in your Success Journal for the directions
Buy In - 3 rounds of 10 up-and-over box jumps, 10 double crunch, 10 jumping pullups
4 Rounds for time:
- 20 Pullups
- 15 Deadlifts (155/205)
- 20 lateral jumps over bar
Zone 4 – scale deadlift to 135/175lbs
Zone 3 – scale deadlift to 115/155lbs
Zone 2 – scale to assisted pullups, scale deadlift as needed
Zone 1 – scale as needed, consider a lower bar to jump over
Cash Out – MWOD
* Roll out upper hamstring with a lacrosse ball on a box (while extending leg)
* Floss the hamstring while using a band
* Stretch out the lats with a band and then roll out with a foam roller