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.
Building every day athletes. That is one of our main focuses at CrossFit Icehouse. Every day that a person walks into CrossFit Icehouse, the goal is to prepare them for life outside the gym when they leave. One of the ways that is accomplished is using functional movements in our workouts.
Functional movements mimic motor patters that are found in everyday life. For example, when you back squat, you are building up strength to get up off the toilet when you’re 80; deadlifting is picking something up off the ground; pressing is putting an object up on a top shelf. These are all things we do regularly inside and outside the gym, you just have to keep your eye open for them.
Functional movements are safe. Watching a CrossFit workout and saying it’s dangerous could be like telling someone they shouldn’t pick up the pencil they just dropped because isn’t not worth the risk. However, someone who bends over to pick up a pencil and has never been taught how to deadlift or squat properly, could throw their back out. That’s where CrossFit Icehouse comes in. We want you to move mechanically sound through a full range of motion to stay safe inside and outside the gym.
Functional movements are powerful and create a high neuroendocrine response. You are essentially doing more good for your body when you use functional movements. Functional movements allow you to move large loads, longer distances, quicker than isolation movements. They also create a larger physical and mental adaptation in your body. So, if you want to become healthier, and look and feel better, functional movements are the way to go.
Functional movements are fun! They allow you to challenge your full body in different ways and keep you moving. You are not just moving from machine to machine in a CrossFit workout, you are the machine doing the work. There is something very special about hearing how someone’s commitment to box step-ups has made going up a flight of stairs easier, or seeing the confidence radiate off of someone’s face when they PR their deadlift. These are all fun and exciting things that happen with functional movements.
So, next time you are struggling through a workout, or perhaps are fearing coming to the gym that day to complete a bunch of wall-balls, think about how those functional movements are going to make you better at life and help you become a better athlete outside the gym.