crossfit progress log · 3 clean squat clean power clean date 1 rep 3 rep 5 rep notes date 1 rep 3...
TRANSCRIPT
CROSSFIT PROGRESS LOG
Athlete:
______________________________________________
First Crossfit WOD:
____________________________
Why I Crossfit:
1
Table of Contents Weightlifting…………………………………………………………………………………………...…...Pages 2-6
• SNATCH (Squat Snatch, Power Snatch, Hang Power Snatch, Snatch Balance)………………………………………………………Page 2 • CLEAN (Squat Clean, Power Clean, Hang Power Clean, Clean & Jerk)..…………............................................................................Page 3 • SHOULDER TO OVERHEAD (Shoulder Press, Push Press, Jerk, Split Jerk)….………………………………………………….Page 4 • SQUAT/THRUSTER (Front Squat, Overhead Squat, Back Squat, Thruster)………….............………………………………………...Page 5 • DEAD/BENCH/SUMO (Deadlift, Sumo Deadlift, Bench Press, Sumo Deadlift High Pull)…………………………………………...Page 6
Row/Run……………………………………………………………………………………………………….Page 7 WODS………………………………………………………………………………………………………Page 8-13
• BENCHMARK LADIES (Angie-Elizabeth)……………………………………………………......…………….……………Page 8 • BENCHMARK LADIES (Eva-Karen) …………………………….........................................................................................Page 9 • BENCHMARK LADIES (Kelly-Nancy)……………………………………...………………..…………………………….Page 10 • HERO WODS & OTHER BENCHMARKS (Daniel, DT, The Chief, CFT, FGB, Filthy 50, Jason, Josh)…………………………Page 11 • HERO WODS & OTHER BENCHMARKS (Meghee, Michael, Murph, Nate, Tab This, Tab Something Else, Trevor, Wolverine)……Page 12 • MISCELLANEOUS WODS………………………………………………………………………………………….........Page 13
Movement Milestones (Maxes & Personal Records) ...……………………….…………………………………Page 14-16
• Box Jump, Dumbbells, Jump Rope, Good Morning, Kettle Bells, Medicine Ball…………………………………......…………………Page 14 • Paralettes, Pull-up, Pull-up Bar Exercises, Push-ups, Rings, Rope Climb…...…...................................................................................Page 15 • Strongman Exercises, Turkish Get-ups, Wall Climb, Misc.....…………………………………..………………………………...…Page 16
Tabatas ……………………………...……………………………………………………………………Page 17-18
• Box Jumps, Burpees, KBS, Push Ups…...……………………………......………………………………………………………Page 17 • Pull Ups, Sit Ups, Squats, Misc……………….…………..................................................................................................................Page 18
Crossfit Goals …………………………………………………………………………………………….Page 19-21
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SNATCH SQUAT SNATCH POWER SNATCH
Date 1 Rep 3 Rep 5 Rep Notes Date 1 Rep 3 Rep 5 Rep Notes
HANG POWER SNATCH SNATCH BALANCE Date 1 Rep 3 Rep 5 Rep Notes Date 1 Rep 3 Rep 5 Rep Notes
3
CLEAN SQUAT CLEAN POWER CLEAN
Date 1 Rep 3 Rep 5 Rep Notes Date 1 Rep 3 Rep 5 Rep Notes
HANG POWER CLEAN CLEAN & JERK Date 1 Rep 3 Rep 5 Rep Notes Date 1 Rep 3 Rep 5 Rep Notes \
4
SHOULDER TO OVERHEAD SHOULDER PRESS PUSH PRESS
Date 1 Rep 3 Rep 5 Rep Notes Date 1 Rep 3 Rep 5 Rep Notes
JERK SPLIT JERK Date 1 Rep 3 Rep 5 Rep Notes Date 1 Rep 3 Rep 5 Rep Notes
5
SQUAT/THRUSTER FRONT SQUAT OVERHEAD SQUAT
Date 1 Rep 3 Rep 5 Rep Notes Date 1 Rep 3 Rep 5 Rep Notes
BACK SQUAT THRUSTER Date 1 Rep 3 Rep 5 Rep Notes Date 1 Rep 3 Rep 5 Rep Notes
6
DEAD/BENCH/SUMO DEADLIFT SUMO DEADLIFT
Date 1 Rep 3 Rep 5 Rep Notes Date 1 Rep 3 Rep 5 Rep Notes
BENCH PRESS SUMO DEADLIFT HIGH PULL Date 1 Rep 3 Rep 5 Rep Notes Date 1 Rep 3 Rep 5 Rep Notes
7
ROW/RUN ROW Date 250M 500M 1K 2K Notes Date 3K 5K 10K Notes RUN Date 200M 400M 600M 800M Notes Date 1mile 5K 10K Notes
8
BENCHMARK LADIES ANGIE ANNIE
Date Score Notes Date Score Notes
BARBARA CHELSEA Date Score Notes Date Score Notes
CINDY CHRISTINE Date Score Notes Date Score Notes
DIANE ELIZABETH Date Score Notes Date Score Notes
9
BENCHMARK LADIES EVA FRAN
Date Score Notes Date Score Notes
GI JANE GRACE Date Score Notes Date Score Notes
HELEN ISABEL Date Score Notes Date Score Notes
JACKIE KAREN Date Score Notes Date Score Notes
10
BENCHMARK LADIES KELLY MARY
Date Score Notes Date Score Notes
LINDA LYNNE Date Score Notes Date Score Notes
MARY NANCY Date Score Notes Date Score Notes
Date Score Notes Date Score Notes
11
HERO WODS & OTHER BENCHMARKS DANIEL DT
Date Score Notes Date Score Notes
THE CHIEF CROSSFIT TOTAL Date Score Notes Date Score Notes
FIGHT GONE BAD FILTHY FIFTY Date Score Notes Date Score Notes
JASON JOSH Date Score Notes Date Score Notes
12
HERO WODS & OTHER BENCHMARKS
MEGHEE MICHAEL Date Score Notes Date Score Notes
MURPH NATE Date Score Notes Date Score Notes
TABATA THIS TABATA SOMETHING ELSE Date Score Notes Date Score Notes
TREVOR WOLVERINE Date Score Notes Date Score Notes
13
MISCELLANEOUS WODS
Date Score Notes Date Score Notes
Date Score Notes Date Score Notes
Date Score Notes Date Score Notes
Date Score Notes Date Score Notes
14
MOVEMENT MILESTONES (Maxes & Personal Records) BOX JUMPS DUMBBELLS
Date Notes Date Notes
JUMP ROPE GOODMORNING Date Notes Date Notes
KETTLE BELLS MEDICINE BALL Date Notes Date Notes
15
MOVEMENT MILESTONES (Maxes & Personal Records) PARALETTES PULL-UP
Date Notes Date Notes
PULL-UP BAR EXERSIZES PUSH-UPS Date Notes Date Notes
RINGS ROPE CLIMB Date Notes Date Notes
16
MOVEMENT MILESTONES (Maxes & Personal Records) STRONGMAN EXERSIZES TURKISH GET UP
Date Notes Date Notes
WALL CLIMB Date Notes Date Notes
Date Notes Date Notes
17
Exersize Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Box Jumps
Exersize Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Burpees
Exersize Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
KBS
Exersize Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
TA
BA
TA
S
Push Ups
T A B A T A S Exersize Date Rounds Lowest Date Rounds Lowest Date Rounds Lowest Date Rounds Lowest
18
Score Score Score Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Pull Ups
Exersize Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Sit Ups
Exersize Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Squats
Exersize Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
Date Rounds Lowest Score
19
CROSSFIT GOALS Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
20
CROSSFIT GOALS Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
21
CROSSFIT GOALS Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved
Goal
By when?
Action Steps
Date Achieved