160323 - !!!GYM is CLOSED DUE TO WEATHER!!! | Wednesdays with Hannah P.

Do You Track Your Workouts?

It’s such a small task, to track your workouts. Writing them down in a notebook or inputting them into an app only takes a few minutes, especially if you remember to bring your notebook and pen to the gym with you. But if you don’t track your workouts, how will you know if you are making progress? After a while, the reps and weights for different lifts tend to blur together.

I usually write down everything except for the warmup, and throw in a few exclamation points if I hit a PR! I have a page in the back where I write the common lifts and my current PRs, for easy reference. When the WOD comes up with a percentage lift (60% 1rm for X reps), it is easy to flip into my notebook and see what my current 1rm is so that I can calculate how much weight I should be doing for the WOD.

I also love writing down my fitness goals in my notebook. Right now, mine tell me how many WODs a week I plan to do, how many open gym sessions a week, and how many other fitness things I will be doing (occasionally some yoga, hiking, or running) plus how many dedicated rest days a week. My goals also say how much I plan to lift for my 1rm on each of the 4 major power lifts and an ideal time frame I would like to achieve that in, plus a few other skills I would like to achieve by the end of this year (handstand!).

Seeing positive progress is such a great motivator. We can all get caught up in feeling overwhelmed by the difficulty of the workouts and maybe not performing as well as we hoped on the WODs, but seeing an improvement from the last time however many months ago you did a certain benchmark WOD is such a great feeling!

So, what are your fitness goals?

-Hannah P.

***update*** Stay home, folks, we're having power issues at the gym and the lights are on and off in the back. I'm making the safety call and canceling classes for the day. This includes Ladies' Night. Here's a little barn burner that will get your fix in:
AMRAP 5:
10 squats
10 squat hops
10 stepping lunges
10 jumping lunges (if you cannot jump lunge due to injury, just do 20 stepping lunges) 
rest 5:
AMRAP 5:
5 push-ups
10 sit-ups (our moms to be, do side leg raises for these, alternate sides every other round)
15 squats
Be safe, make good choices!

IN gym option (make up Saturday)

OPTION 1:
CrossFit Open 11.3
AMRAP 5:
Squat clean and jerk
B) 105/75
I) 135/95
A) 165/110

OPTION 2:
Fran
21-15-9
Thrusters
Pull-ups
B) 65/35
I) 75/55
A) 95/65