The Importance of Tracking
Progress
Every day, track your progress
with the weights you used, color band, or further modifications needed, and a
little note on how it felt. Get your
logbook at the start of every class (and be sure to put it away at the end!). It might even be worth taking some before and
after shots to keep you motivated. You
will be SHOCKED how much you will transform if you keep up with your workouts
and diet. Some other benefits:
·
Can see
improvements
·
Speeds up
class since you will know what weights you have used
·
Gives you a
sense of accomplishment
·
Allows you
to set reasonable goals.
Take a minute to recognize your
progress to this point. It comes in many
forms and can be easily missed, especially when we are not looking for it. Broaden your views and learn to appreciate
the little victories. Have you finally
mastered doubles? Is your squat getting
below parallel? Did you run your first
mile, 5K, 10K, or half marathon? Are you
getting on smaller bands for pull-ups?
Big accomplishments are built on the foundation of small ones. Acknowledging the small goals keep you
motivated.
Warm Up
Group Dynamic
3 sets:
1 minute Dead Hang from Bar
Rest 30 seconds b/t rnds (if you need more rest, take it...try and make the full minute)
Skill
Power Clean (5@55,5@65,3@75,3@85,1+@95)
Metcon
AMRAP 12
2000 meter Row
Max Reps Deadlift (255/175)
Score = Row Time - 5 seconds for each deadlift rep
