We all drive to make progress in the field of strength, physique, mentality, and other desires. This is accomplished through a motivation, which leads to a goal, and the route in which one tackles the goal. At 911 CrossFit, we give you the workouts to accomplish your strength, conditioning, and aesthetic goals, however, 100% of the burden cannot be put upon us. You know to kill the WOD and give everything you got from "3, 2, 1, GO" till "TIME," however, are you tracking this progress? "Hero," "Girl," and Strength WOD's are benchmark to CrossFit Programming and not only track your current strength and conditioning level, but allow you to make progress.
Whenever you finish a "Hero," "Girl," or Strength WOD, you should be logging the weight used/time completed upon finishing the workout. This will give you a time to beat the next time (these WODs cycle), an extra plate to add next time, and a stronger, faster you at the end of the day. Most Strength WODs will give suggested percentages of your 1RM to use. USE THESE PERCENTAGES; do not "guesstimate." There are charts available to calculate your 1RM (by the barbells) and percentage charts for SWODs (on the other side of the wall where the white board is). Use these charts to your advantage, they are there for your personal strength gain.
Need an idea to track your progress? You can bring in a notebook, have a white board at home, or you can even download a CrossFit app. Many are available on both Android and iPhone markets. Here's an example of a spreadsheet to print and log:
http://www.cynergytraining.com/WOD_Log.pdf
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