When you first start CrossFit, it is easy to see progress in the gym. Every day you have a new movement, a new chance to set a PR. After a year, or two, or three, it can be much harder to see progress from day to day. Here are a few ways we can measure progress.
How to Measure Progress
For those of us who keep our entire lives on our phones, it only makes sense to keep our workout information there as well. Choose an app, we use Sugarwod, and record everything. The more notes the better, you will thank yourselves for the extra information when you are deciding between going for the same weight you used last time, or if you should jump 5 lbs.
Keep a “Workout Journal”
If you have the handwriting for it a workout journal is a really cool tool to track your progress as well. Pick a nice book, or a legal pad and use a page a day, per workout, or however else you want to organize it. The cool thing about a workout journal is that it is your own. You’ll know exactly where everything is recorded, and it will make sense to you. They also are a neat keepsake when you fill them up.
Go to a Baseline Class
Saturday, 8 am. We recommend you go to this class quarterly. You will get an InBody scan as well as our baseline workout. This will give you objective data. The coach will help you understand your results and how to proceed. Sign up now. Classes are capped at 5, you definatley don’t want to miss this opportunity.
Get an InBody Scan
Schedule an InBody scan with your primary coach, they will help you understand what all the numbers mean. In general, we want to see muscle mass go up, and body fat % go down. Bodyweight doesn’t tell the whole story. Don’t focus too much on that one number because it is often not the best picture of progress.
Progress is NOT Linear
There are so many variables that can make you feel like you are not making progress. Sleep, nutrition, mood, stress, work, kids and even attitude can have a direct effect on your daily workout. What are the odds that on any given day, you are going to come in perfectly prepared for a 1 rep max? If any one of those variables are even slightly off, you may not see all of your hard work in the form of a PR. This is where notes come in handy. So what, you didn’t hit that new weight. Put it in your notes. “Missed, less than 3 hours of sleep” and move on. Progress takes time, and if you don’t measure it in some way. It is easy to say there is none, because you don’t feel it on that day. If you zoom out and look at the big picture you will see that the overall trend is up.
Jordan Halvorson is a coach at Crossfit Icehouse who believes that the scientific principles of strength training and the mindset behind personal growth can be applied to everyone to make their lives better. He is also a barbell addict.
Reflecting on the past four weeks of the Partner Nutrition Challenge and they have been filled with accountability, support, recipe sharing, food photos, trying new things, crushing goals, and creating new habits.
ALL AMAZING THINGS.
Are you wondering about what’s next? How to keep the momentum going after the challenge and building on the healthy habits you’ve worked so hard to create may be some things that you are starting to think about and game plan for.
The number one best option for you to continue to hit your goals and progress forward is Ongoing Nutrition Coaching.
Typically, in order to move forward with ongoing coaching, you need to complete an initial nutrition package, however all challenger participants can use the challenge as their initial package and jump right in to ongoing coaching as soon as the challenge is complete.
What is included in Ongoing Nutrition Coaching:
1-on-1 support from me, Coach Anna.
Individualized macro goals based on your unique, individual needs.
Virtual check-ins every other week.
In-person check-ins and biometric testing one time per month.
Food journal sharing.
Text and email access to me outside of appointments.
Specialized plans to hit your weight loss or performance goals.
Additional reference materials.
Individualized nutrition education.
Goal setting sessions every 4 weeks to ensure you hit your goals and plan new ones once you do.
We have two different pricing options for our ongoing nutrition program at Icehouse. You can either add it on to your existing membership OR you can switch over to our brand-new Wellness Membership. The Wellness Membership includes unlimited fitness classes + ongoing nutrition coaching. If you are already an unlimited member, the Wellness Membership is the way to go because it will save you some cash money each month.
The momentum has been so damn strong throughout this challenge, so why stop when it ends?! Schedule your first 1-on-1 nutrition coaching appointment with me today!
I was going through my lists of podcast the other day and came across one that really hit home. Ben Bergeron in “Chasing Excellence” was talking about an awesome way to set goals called WHOOPIE. Since we have been talking a lot about goals this January I thought I would share this one as well.
Wishing and Hoping
The W and the H stand for wishing and hoping. Science shows that when you wish for things and hope for things your brain gets excited. Sharing your wishes and hopes brings the brain to a whole other level of excited. So when you hanging out with all your friends next week and you tell them “I’m going to deadlift twice my body weight this year,” you usually leave that party pretty pumped. The down side, most people stop there, don’t be most people!
**Studies also show that writing down your goal gives you a Much higher chance of crushing that goal, so go ahead write it down, I’ll wait.
So now that you’ve got that written down, let’s move on the O. The first O is Outcome, basically looking at the big picture and what your results or “end goal” will be. This part is really exciting too. For example if your end goal is to lose weight it’s fun to think about how awesome you’ll be looking during lake season or how much stronger you’ll be in the gym. A lot of people make it to this step too as it’s still pretty exciting.
The next O stands for Obstacles. It’s important to take into account what type of obstacles will get in your way as your on the road to crushing your goals. I know for me, in the past, setting nutrition goals and a crazy week could derail the whole thing. I didn’t have a plan for when Sunday meal prep didn’t happen. I would find myself eating out more, grabbing less than optimal food and saying well guess that goals done. However, now with a goal of eating 80-20 I know I can afford a few meals eating out and still make the rest of the week awesome. I can move Sunday meal prep to Wednesday night and still have make enough healthy food to keep me on track.
Not planning for obstacles is where most people get tripped up and their path to crushing their goals is cut short, it’s gone, done, finished. Don’t be that person!
Planning & Processing
The P has duel meaning in Planning and Processing. Having a plan can make all the difference in the world. For my nutrition goal it was to meal prep breakfast and lunch on Sunday’s, if that failed use Wednesday nights as a sub. Setting a plan for your “how to” but also plan for those obstacles. You make it here you’re doing awesome and about to crush your goals.
“I am the type of person that”
The I is a statement piece in WHOOPIE that stands for “I am the type of person that,” this is a clutch part of the process.
I am the type of person who…
meal preps on Sunday
goes to the gym even at -11
wakes up early to journal and meditate
It can be anything relevant to you goal and becomes part of who you are. It’s something people expect from you. When I go home I always plan at least one or two visits to the local CrossFit gym, my family expects it from me, it’s who I am.
The final letter E stands for Execute. You have an awesome plan, you have thought through your obstacles and set your intentions it’s time to put your plan into action. Make it happen! Reach our Goal!!
Sara Mozingo is the Co-Owner, head coach, and programing wizard at CrossFit Icehouse. When she’s not developing rep schemes and diving into the nerdery she enjoys hanging out in nature hiking trails or climbing rocks with her side-kick Mr. Mosely.