Good evening ATCF!!
Wednesday’s training has presented a perfect opportunity for this blog post and I’m excited to revisit this topic. I want to talk to you about two things which go hand in hand if you will. The first is journaling or tracking our fitness journey by recording our results on a daily basis. This has been and always will be an exceptional tool in providing you real data that validates where your fitness is at any point in time. Whether you are tracking your nutrition in a notebook or using an app like MyFitnessPal you can have real information on which foods you are consuming so you can assess what fuels you properly and what doesn’t.
The same applies to tracking our performance in training. We should track our lifts and their percentages and rep maxes. We should track our benchmark workouts as they give us a snapshot of how our fitness has improved and reveal which areas we are weak in. We should track our run times in all meter brackets, our rowing the same, and yes even the dreaded Assault Bike. Bottom line, if you are not journaling then you are operating, to use an automotive analogy, on 6 cylinders when you should be firing on all 8.
So how does this relate to Wednesday’s workout you may be asking? It applies with regard to choosing the weight we needed to use on our power cleans. The need to always go “RX” is one driven by ego…period. When a workout suggests 100 power cleans at a prescribed weight we must take into account how that weight relates to our current ability and fitness level. Just because we can power clean the prescribed weight for 5 to 10 reps in a fresh state doesn’t mean we can handle the same weight for another 90 to 95 reps under duress and fatigue from the other elements which are tasked. For example, if this workout calls for 75 pound power cleans and my 1 rep power clean is 95 pounds then completing 100 of these is gonna to be a trial, possibly even decimating. That should never be the goal. Form will break down, fatigue will set in, rest will become prevalent while work subsides and we have now changed the stimulus of the workout. Ultimately, if we are journaling and know our numbers, and we can set ego aside and understand that if we can cycle our barbell for more reps over the majority of the workout, then we continue to produce more work over the duration of the workout than rest.
The workout Wednesday, when completed correctly, should have an average completion time of 14 to 16 minutes if we are doing pullups, 12 to 14 if we are doing ring rows. If we are grinding it out at 20 plus minutes than we may have calculated or chosen load improperly. If we are walking away from our bar 5 or 6 times and killing 30 to 45 seconds each instance then you can see how this affects your outcome. Journaling can help eradicate this issue and put us in the know of where we should be and give us the the why. Remember we are training, and training requires degree of both thought and retention of that which is learned.
Grab a notebook or a journal, install an app such as SugarWOD or Beyond the Whiteboard, and start discovering another avenue in how you can help unlock even more performance and progress from yourself than you realized! As always make it fun, make it an adventure, and I will see you out on the floor!
Educate. Train. Evolve.