800m Run
50 Wall-ball 20#/16#
400m Run
40 KB Swings 53#/35#
400m Run
30 SDLHP 53#/35#
200m Run
20 Burpees

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THE JOURNALS ARE IN

By Julia Cruz

The journals are in, are you in to your journal?  Unless you are or have ever been a teenaged girl, or a tragically hip poet, the concept of keeping a journal may be quite foreign to you.  You might even go so far as to think it silly!  GASP!  But think back for a moment to all the workouts you’ve been through at CFEC.  What are you basing your 80% of max deadlift workout on?  “Ummmm, my max deadlift?  Uh, yeah, it’s….uh…it’s…um…I don’t remember.”  What will you do when you meet a crazy fellow CrossFitter on the street and they greet you with the secret code, “What’s your Fran time?”  “Uh…errrrr….I just did Fran last…..uh, was it last June?”  Right there, you’re risking getting kicked out of the cult.

Seriously, you put an incredible amount of work into your CrossFit, why wouldn’t you want to take an active role in tracking your progress?  If you are not keeping track of all of your WODs, your PRs and other pertinent information, you are not reaching for your full potential.  As anyone who has been CrossFitting for more than 2 months knows, the potential for growth and change is incredible.  Are you plagued by a particular lift, a particular move, or a skill, if so, how often are you practicing it, what progressions are you using, have you made any progress?  Do you have an injury, are you tracking your recovery, what are you doing to speed or hinder your recovery?  This is what your journal is for, to answer these questions, see your progress and measure your performance week to week, month to month, year to year.  You need to write these things down in order to keep yourself accountable, how else will you know if your "Fran" really went from an 8:02 to a 6:43?  Please grab a journal from the front desk and start logging all your WODs, your PRs and any other information you might feel you would want to reflect on a month from now, 6 months from now, a year from now. 

You are all making great strides.  Be proud of your efforts and continue to rise above mediocrity.