Tracking Progress

Ben Roble · 11-07-2006, 07:39 AM

So have been doing this for about 6 weeks now. love it. Has been the easiest program I've ever done to stick with. I feel like I've gotten stronger. Like I couldn't do a pull-up to save my life when I started and now, while I'm not busting them out easily, and I still use the gravitron on the WODs, I feel like I could do some without help (just not enough to complete the WOD). So the question then becomes, how do you track your progress? We do so many different exercises and mix them together so much that I'm not sure I know how to figure just how much stronger I'm getting. I know that feeling it and using it is most important, but I would kinda like to know as well...you know? Any ideas on a way to kinda test progress every4 weeks (?) to see what it's been?

Adam Morden · 11-07-2006, 11:22 AM

Hi Ben,

There are a few workouts that you will see repeated every so often: http://www.crossfit.com/cf-info/faq.html#WOD0
The Benchmark Girls do exactly what you are looking for. Record your time/score/feeling when they come up and then next time they come around compare your new score to what you did the last time.

I am sure there are plenty of other ways to check your progress, but monitoring my improvements on the benchmark girls seems to work best for me and doen't involve any extra planning.

Cheers,
Adam

Melvin Newman · 11-07-2006, 06:18 PM

keep a journal.

William Winger · 11-07-2006, 06:48 PM

[link is family/work safe, links to an article by Tyler Hass on 'functional fitness tests']

http://www.powerathletesmag.com/arch...functional.htm

You could try those if you're up for it. A little bit different from the WoD, but certainly there will be lots of carry-over.

Mark Beck · 11-10-2006, 04:19 PM

you could also use the Crossfit North Skill Levels (again see FAQ) or the Starting Strength standards to gauge your progress. But to be honest, just by sticking to the WOD and recording your results you have just about the best system of progress monitoring you could want. As Adam says the benchmark girls crop up with regularity and are just the er..benchmark you are after, but plenty of other WODs come up regularly including the max effort 5-5-5-5-5 or 3s or 1 rep max workouts which perfectly provide your regular monitoring of strength gains.

A few months worth of your WOD journal is a goldmine of information on your progress and weaknesses.

Roger Harrell · 11-10-2006, 04:55 PM

Use the handy dandy notebook, err I mean, workout log (yes I have a two year old that loves Blues Clues for any parents out there that caught the reference). It notes when a workout is repeated so you can compare results.
http://www.drillsandskills.com/worko...gnup?wkgroup=3

This will set you up in the CrossFit online WOD group so all of the posted CF homepage workouts are already in the system.

Joshua Hass · 11-11-2006, 10:58 AM

Roger-

Can you explain the skilss and drills workout log a little more in depth?

JR

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11-07-2006, 07:39 AM	#1
Ben Roble Member Profile: Join Date: Sep 2006 Location: Washington DC Posts: 33	So have been doing this for about 6 weeks now. love it. Has been the easiest program I've ever done to stick with. I feel like I've gotten stronger. Like I couldn't do a pull-up to save my life when I started and now, while I'm not busting them out easily, and I still use the gravitron on the WODs, I feel like I could do some without help (just not enough to complete the WOD). So the question then becomes, how do you track your progress? We do so many different exercises and mix them together so much that I'm not sure I know how to figure just how much stronger I'm getting. I know that feeling it and using it is most important, but I would kinda like to know as well...you know? Any ideas on a way to kinda test progress every4 weeks (?) to see what it's been?

11-07-2006, 11:22 AM	#2
Adam Morden Affiliate Profile: Join Date: Oct 2006 Location: Comox Valley BC Posts: 473	Hi Ben, There are a few workouts that you will see repeated every so often: http://www.crossfit.com/cf-info/faq.html#WOD0 The Benchmark Girls do exactly what you are looking for. Record your time/score/feeling when they come up and then next time they come around compare your new score to what you did the last time. I am sure there are plenty of other ways to check your progress, but monitoring my improvements on the benchmark girls seems to work best for me and doen't involve any extra planning. Cheers, Adam

11-07-2006, 06:18 PM	#3
Melvin Newman Member Profile: Join Date: Oct 2006 Location: lincolnton nc Posts: 18	keep a journal.

11-07-2006, 06:48 PM	#4
William Winger Member Profile: Join Date: Jun 2006 Location: New Haven Connecticut Posts: 405	[link is family/work safe, links to an article by Tyler Hass on 'functional fitness tests'] http://www.powerathletesmag.com/arch...functional.htm You could try those if you're up for it. A little bit different from the WoD, but certainly there will be lots of carry-over.

11-10-2006, 04:19 PM	#5
Mark Beck Affiliate Profile: Join Date: Dec 2004 Location: Manchester England Posts: 107	you could also use the Crossfit North Skill Levels (again see FAQ) or the Starting Strength standards to gauge your progress. But to be honest, just by sticking to the WOD and recording your results you have just about the best system of progress monitoring you could want. As Adam says the benchmark girls crop up with regularity and are just the er..benchmark you are after, but plenty of other WODs come up regularly including the max effort 5-5-5-5-5 or 3s or 1 rep max workouts which perfectly provide your regular monitoring of strength gains. A few months worth of your WOD journal is a goldmine of information on your progress and weaknesses.

11-10-2006, 04:55 PM	#6
Roger Harrell Affiliate Profile: Join Date: Jun 2004 Location: San Rafael CA Posts: 2,318	Use the handy dandy notebook, err I mean, workout log (yes I have a two year old that loves Blues Clues for any parents out there that caught the reference). It notes when a workout is repeated so you can compare results. http://www.drillsandskills.com/worko...gnup?wkgroup=3 This will set you up in the CrossFit online WOD group so all of the posted CF homepage workouts are already in the system.

11-11-2006, 10:58 AM	#7
Joshua Hass Affiliate Profile: Join Date: Jul 2006 Location: Appleton WI Posts: 87	Roger- Can you explain the skilss and drills workout log a little more in depth? JR