Journal Etiquette

Please read (or re-read) this post on Journal Etiquette.

Toes to Bar
Double Unders

Cashout – Update the PR Board!

Keeping an accurate record of your strengths and workouts will help the coaches with your success
Keeping an accurate record of your strengths and workouts will help the coaches with your improvement

78 thoughts on “Journal Etiquette”

  1. Mobility

    No strength -> Double under practice

    4 Rounds
    20-15-10-5 V-ups
    150-150-150-150 Single unders

    Time: 9:38

    Was feeling very uncoordinated today, I had trouble stringing together 10+ singles for quite a while -.-

    1. Some days are DU-friendly….others, not so much. Nice time on the WOD. You are making great progress Adam.

  2. WUx1
    2 min of Skipping

    Strength – Cleans X5
    then x1 185-195-205-215(f)-215(f)
    205 was my previous PR done as a squat clean but today did it as a Power Clean and felt easy.
    215 unable to mentally get under the bar for a squat clean thus the fail.

    WOD as Rx’d

    Toes to Bar
    Double Unders (doing single, double, single, double…)


    Great work this morning guys and gals!

    1. Sometimes on those max lifts, my biggest challenge is with my mental ability, not my physical strength. You will get that 215# next time Gabe! Believe it πŸ™‚ Great work on the WOD too (all that at 6am? Hats off to you!)

  3. Back squats x2

    WOD rx’d

    T2B got tough. 20 unbroken, 15 (10+5), 10 (5+3+2), 5 (3+2)
    Doubles – a few trip ups in the first and third round

    Practised unicycle basketball as a cash out

  4. Mob
    WU x 1 + 3 mins rowing (instead of skipping)

    Strength – Push Jerk x 5

    WOD for time

    Toes to bar – scaled to situps

    Double unders – Scaled to rowing
    250m – 250m – 250m – 250m

    Time: 10:19

    Nice sharing the bar with you Sandra and Heather!

  5. Shawn Johnson

    WU x 1 + 3mins skipping

    Strength – Push Press x 5

    Practiced Handstand holds and Handstand walking

    WOD for time

    Toes to bar (had a nice run of 15 kipping T2B on first round but wasn’t able to do it again until the last round)

    Double Unders (40 Consecutive PR in the first round)

    Time: 10:13

    1. You’re going to be walking the length of the gym on your hands in the not too distant future…I can see it. πŸ™‚

  6. Mobility
    WU x 1
    3 mins skipping

    Strength – Overhead Squats x 5

    WOD for time

    Toes to bar – scaled to V-Snapss

    Double unders – Scaled to singles
    150 – 150 – 150 – 150

    Time: 7:55

    800m Run

  7. Mobility
    WU x 1
    3 minutes skipping

    Strength: Cleans x5 (50-60-70-75-80PR)

    WOD (for time):

    Sit ups 20-15-10-5
    DU’s 50-50-50-50

    Time 8:27

    Practiced v-snaps before the workout, I need to incorporate these in my WU from now on…

  8. On the topic of journal entry; one other very helpful piece of information to include is anything your coach has suggested you work on. This helps you as an athlete when that movement comes around again, and it also helps your coach. For example: if you need more hip extention on cleans/jerks/snatches, if they remind your to push your knees out when squatting or to keep your heels on the floor on your dip, etc.. Those are but a few of the more common cues you may hear and are all very important in helping you reach your goals. πŸ™‚

    1. That is a good idea Lora, sometimes it’s hard to remember those details by the time you get back to that strength.

  9. Mob
    Strength. Snatch x5
    WOD. T2bars & Du’s
    Toes to Bar
    Double Unders
    -12:00 rx

  10. Mobility, WUx1 (black band pullups – first time doing all 10 in a row!), 3 minutes practicing with a speed rope

    Strength – Push Jerk x5
    50 – 60 – 70 – 75 – 80

    WOD – for time
    T2B and DUs, scaled to situps and 3x single unders

    Situps 20-15-10-5
    SUs 150-150-150-150

    Time: 13:36

  11. Mobility
    Wu x 1
    3 min skipping
    Strength front squats
    185/ 205/ 225/ 245x 3/ 265 x 2
    Everything felt heavy this morning, not enough sleep!!
    20-15-10-5 T2B
    50-50-50-50 du’s
    Rx 7.11
    Went much better than I thought it was going to go. First set of du’s got to 38, probably could have e got 50 but got pumped how they were going then I messed up.. Lol rest of the sets started off in the 20’s very happy with this. Huge pr!! T2b were all unbroken except 15 kip got messed up.
    Fun Wod thanks coach super Mario!! Great work 6 am er’s..

  12. Mobility
    Strength Deadlifts x5
    190-215-245-275-305(x4) PR 10# Lower back is super tight from playing football this weekend so I bailed on my last set when it started to hurt….
    T2B (scaled to sit-ups) 20-15-10-5
    DU’s(scaled to singles except last round) 50-50-50-50

    500m row : 140.7 PR of 4 seconds. I really really really wanted under 1:40. Less than a second off grrrrrrr. Tomorrow.

    1. Nice deadlifts!!!
      Great job on that row too….especially since you did it AFTER the WOD! πŸ™‚

  13. WU x 1
    3 min skip
    Push press x 10
    45-65-85-105 nursing a sore back so using light weight but more reps

    Wod 20-15-10-5 T2B
    50-50-50-50 DU’s
    Tried DU’s but only had 20 done at 4:15 so switched and did 120 singles & 150 singles for other 3 Rnds.

  14. Mobility + wu 1 3min skipping
    Over head squat 72

    Wod rx’d 5:08

    Need help with kiping toes to bar

  15. Strength: shoulder press
    5 x 55,65,75,80…85 ( sets of 2,2,1)

    20-15-10-5 v-snaps
    150-150-150-150 single skips

    Time: 7:00
    Got my first full 5 pull ups with no band ! πŸ™‚
    Practiced toes to bar got to work on mobility (thanks Marie-No)

  16. Mobility
    WU x 2
    3 mins skipping

    Strength – Push Jerks x 5
    65-70-75-80- 85 (x3)

    WOD for time

    Toes to bar – scaled to knees to elbows for the first 20, then V-Snaps

    Double unders – 50-50-50-50

    Time: ??? Oddly enough, on the day Kevin posts about journalling, I forgot to write my time. I think it was 8: something. Oops

  17. Mobility
    2 min skipping

    Strength – shoulder press


    20-15-10-5 Toes 2 rings – first 20 unbroken
    150-150-150-150 Single skips

    Time: 9:14

    Well Kevin you may want to keep depends on hands for those skipping wods… lol

  18. Mobility
    3 min skipping

    Strength – Push Press

    Practice T2B


    20-15-10-5 T2R
    150-150-150-150 Single skips

    Time: 8:18

  19. Wux1
    3 min skipping
    Strength. push jerk x5

    20-15-10-5 Toes 2 bar
    150-150-150-150 Singles
    time: 8:36

  20. Mobility
    3 min skipping or whipping myself sounds better.

    Strength- Cleans
    Thanks for the tips Marie Noel and Amanda


    20-15-10-5 Sit ups with ab mat
    150-150-150-150 Single unders

    Time: 7:50

  21. Chantal GuΓ©rette

    WU x 1
    3min. skipping

    Strength : Push Press
    5 x 45-50-55-60-65 (modified weight)

    For time…
    20-15-10-5 toes through rings
    50-50-50-50 DU

    Time : 9:11

    Haaaaa not my favorite WOD…

  22. mob wux1 (first time doing 10 pullups no band)
    3min Skip

    Strength: Shoulder press

    Toes to Bar 20-10 (burnt out after 5 miss reps)
    V-Sits 0-5-10-5

    Su 150 x 4


    1. Loved your focus and determination tonight Craig. You did great! And tackling toes to bar in a WOD as a newbie? That takes some guts. Way to go! Keep practicing them in your warmup. They will get easier. πŸ™‚

  23. Mobility

    No Strength: 50 no show burpees.


    Sit ups with ab mat


    Time: 8:29

    First attempt climbing the rope: ended up just hanging there for a few seconds haha

  24. mob wux1
    3 min skipping
    strength deadlift
    185×5 225×5 275×5 295×4 305×3
    toe to bar
    scale 150 single
    time 9:04

  25. Mobility
    WU x 1
    Calf smash

    Strength: Cleans (x5) *squat
    *need to really focus on full hip extension…was missing that tonight πŸ™

    WOD (modified for Achilles)
    20-15-10-5 Toes to Bar
    250m-250m-250m-250m Row
    Time = 9:30

  26. ValΓ©rie Arseneau

    Mov + WUx1 + 3min DU practice

    Strength : Deadlift
    5x 95-100-105-110-120
    screwed up my calculations, was supposed to go to 125… the good news is I found 120 easy so PR next time around for sure!

    20-15-10-5 Toes through rings
    50-50-50-50 DU
    Time : 10:40

    DU were the bottle neck again. Need to work on that.

    1. ValΓ©rie Arseneau

      and some rope climb practice. Went up 2x. Want to practice it being tired to prep for my Spartan Sprint this weekend!

  27. mob
    wu x 2
    skipping 3 min

    deadlifts 5 rm to 155#

    wod Rx’d: 8:30 (slow on the skipping today)

  28. mobility
    3 mins skipping

    Front Squats



    Time: 6:25 RX

    3 days of front squats i think its time for a break cyas Wednesday!

    1. Well done Lance! Those are some heavy front squats. πŸ™‚
      Fast time on the WOD too.

  29. WU x 1

    1 minute skipping

    Arrived late! Just a crazy day is all I am going to say!

    WOD: RX


  30. Mobility
    WU X 1 + 3 min skipping

    Foam roll and lacrosse ball love

    WOD :
    Toes to bar :20-15-10-5
    DU : 50-50-50-50 ( scalled to 150 singles)
    time 10:13

  31. mobility
    3 mins skipping

    Deadlifts x 5

    Wod Rx 6:50

  32. Shoulder Press x 5:
    50-55-60-65-70(x4…on my 5th)

    WOD rx’d 10:29

    Not sure why, but I really struggled with my DU’s today.

  33. mob
    WU x 1
    3 minutes of skipping


    20-15-10-5 T2B
    50-50-50-50 DU

    started this one Rx but realized after first round that wasn’t going to finish in cap, so first round did DU, second and third round singles and DU last round.. finished at the 15:00 minute cap.. hope next time this comes up I can finish Rx


    1. Your DU’s are really starting to come together. Keep practicing!!! I think you have found your rhythm. πŸ™‚

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