Journal Etiquette

You – “What weight should I use?”

Coach – “Let’s see what you used last time. Oh, it’s not in your journal. Hmm.”

Have you had this conversation before? If so, you need to start keeping detailed (and mandatory) records in your journal.

Here’s a sample

Write down the warm-up (any subs), the strength lift  and reps and sets, the workout with weights/percents/subs, your results, and how it felt.

You can even write what time of day you did the workout, how much sleep you had, your nutrition. The more detail you write, the better chance you have of producing better results. If you know the conditions it takes to hit PR’s, then it’s motivating to continue with those conditions (ie. 9 hours of sleep, etc.).

We have a sheet you can use at the gym to keep track of all your PRs on your lifts (makes it easy to check later). These sheets are going to replace the huge PR boards on the wall. (Note your numbers, they’ll be coming down later this week)

We also have journals for sale that have record sheets built into the back of them. Super-convenient!

Push Press x3

4 rounds
25 Unbroken Wall Balls (20/14# @ 10/9′)
25 Unbroken Russian KBS (70/50#)

*Broken set = 50 Double Unders
**15 min cap


83 thoughts on “Journal Etiquette”

  1. Mob. and WUx2
    Ring Rows 4feet-5, 3feet-5, repeat
    Push Press
    3 x (#60, 65, 70, 75, 80) great job Kelly!
    25 unbroken wall balls #10
    25 unbroken RKBS #35
    100 singles whenever broken
    Great class!!! Thanks Patrick!!
    Oh and 10 perfect push-ups 🙂

  2. WU × 2
    Group MOB

    Strength: Push Press × 3
    60, 65, 70, 75, 80%
    40, 45, 50, 55, 60

    4R-Unbroken (15 min cap)
    25 wallballs @ 10#, 9ft.
    25 Russian KBS @ 35#


    2 rounds unbroken, round 3 was 13/12 wallballs, round 4 was 15/10 wallballs (so, 200 skips). All Russian KBS unbroken.

    Cashout: 10 perfect pushups.

    Nice work everyone! A tough WOD for sure. Stellar coaching Patrick, thanks for keeping us moving. 🙂

  3. Mobility
    WU x 2
    Group WU

    Strength: Push Press x3
    60-65-70-75-80# (nice sharing the bar Alaina!)

    WOD: 4 rounds
    25 Unbroken Wall Balls @10# @9′
    25 Unbroken Russian KBS @35#

    Round 1 – 15 WB, 100 singles, 10 WB
    Round 2 – 8 WB, 100 singles, 17 WB
    Round 3 – 10 WB, 100 singles, 15 WB
    Round 4 – 13 WB, 100 singles, 12 WB

    Russian KBS all unbroken

    Time: 14:06

    Cashout: 10 perfect pushups

    What a mind [email protected]%& that was! Sorry for all the complaining Patrick 🙁

    6am peeps – you did awesome!!! I admire all the unbroken rounds 🙂

  4. If you’re reading through all the comments, trying to gauge whether or not you want to come in today, you absolutely should.

    I didn’t want to go in this morning either. I thought the workout looked like a big bag of SUCK. But I got a bit of early morning encouragement from another CFM member via FB Messenger and I drug myself in due to her CrossFit Peer Pressure alone

      1. I only noticed after, but Karen was using an 8#. What the heck?! Karen – if you read this, you can never put your hand on another 8# ball ever again.

  5. Mobility
    WU x 1
    Group WU

    Strength: Push Press x3

    WOD: 4 rounds
    25 Unbroken Wall Balls @10# @9′
    25 Unbroken Russian KBS @40#

    Time: 14:43

    Cashout: 10 perfect pushups

  6. Mob+WU x 2

    Push Press x 3, (150# 1RM)
    60 – 65 – 70 – 75 – 80 %
    95 -105-110-120-130- 135#

    WOD (15 min cap)
    4 Rounds:
    25 Unbroken Wall Balls 20#
    25 Unbroken Russian KBS (60# for 1st three rounds and 70# for last one)

    Tried to pace 3:30min/Rnd,

  7. Nooner open gym!

    Push Press x3 up to 105#

    Today’s WOD Rx and UNBROKEN!!


    I am shocked I did that many wallballs unbroken, like SHOCKED. Thanks for pointing out the Russian part of the KBS Amanda 🙂

    Happy Birthday LOVE!!

  8. Mob + WUx1

    Crossover Symmetry (Act/Comp/8reps)

    GHD Back Extensions 3x10reps

    WOD @ 53# KB = 13:10 (all unbroken)

    Was aiming to pace this at 1:15/set (2:30/round) but that went out the window quickly. Final average pace ended up around 1:40/set.

    Good job nooners!

  9. Mob + WUx1

    Strength Push Press x3
    #65-70-75-neck pain

    WOD: 4 rounds
    25 Unbroken Wall Balls 10# 9′
    25 Unbroken Russian KBS 50#

    Round 1 – Unbroken
    Round 2 – Dropped the @#$#ing ball at 19 – 50 DU penalty – 6 reps
    Round 3 – 17 – 50 DU penalty – 8 reps
    Round 4 – 16 – 50 DU penalty – 9 reps

    RKBS all unbroken

    Time: 13:44

    The skipping and wall balls combined to make that a “memorable” experience…especially immediately afterwards.

  10. WOD, RX’d but didn’t finish.. Got to 15 wall balls in the 4th round.
    Only the first round of WB’s was unbroken.

    This was a REALLY good wod for me, for my cardio. I’m still coughing. I may incorporate this one into my cardio routines 🙂

    Thanks Kevin!

      1. haha! Well routine might not be the right word… My cardio torture, does that sound better? I’m trying to do things to make it better.. my lungs are still burning from this one so I figure it’s a good one for it. 🙂

  11. Mobility & WU x1

    Strength: Push Press
    60-65-70-75-80% Mario helped me guess my 1RM (used 100#)
    60-65-70-75-80# felt good, so I suspect we guessed right

    WOD: 4 rounds
    25 unbroken WB (20/14#)
    25 unbroken Russian KBS (70/50#)

    If broken 50 DUs

    WOD Rx: 13:21 unbroken

    Thank you Pat for telling to go at the unbroken, I so wouldn’t have even tried had you not encouraged me to do it. My previous PR for unbroken WBs was 16 and only once. I was so pumped to do 25, four times!!!!!!

    Awesome day at the gym – mind you my run in the morning is going to sucl 🙁

  12. M+WUx2
    Group WU

    Push Press x3

    WOD: 4 rounds of:
    25 unbroken wall balls
    25 unbroken Russian KBS
    *Broken set= 100 singles

    Time: 10:57 unbroken 🙂

    Cashout: 10 “perfect pushups”

    Thanks for the rope climbing help Pat and Kevin!! Something finally clicked and I’m looking forward to working on this new skill 🙂

    1. Patrick Arseneau

      That was fun! Good on you for learning roping technique on the LONG rope. Not easy but you did it.

  13. mob wux1
    group wu
    push press x 3
    WOD 4 round
    25 unbroken wall ball 14#
    25 russian KBS 45#
    broken set 50 DU(100 single)
    1 set unbroken
    2 set last wall ball slip out of my hand
    so sad a bad word and 100 single
    3 & 4 set unbroken
    time 10:50
    cash out 10 perfect push up

  14. Mob (12x) + WU x1 (didn’t get to do it twice, because Patrick was giving me tips on my pushups! Thanks Patrick) + group Mob

    Strength: Push Press x3
    60%-65%-70%-75%-80% (based on 65# 3 rep max. I am guessing I need to retest this soon, since it’s been a long long time that I had that number there)
    35 # x5 WU – 40# x3 – 45# x3 – 50# x3 – 55# x3 – 60# x3 (was supposed to do 50# twice, but it felt light, so I kept going. It still felt like I could have gone up in weight at the end)

    WOD: 4 rounds of (my jaw probably dropped to the floor once we were called to the board and I had a close look. For some reason I thought it was just 1 round… nope! 4!!! Wasn’t sure if I was going to run away or cry… I did neither. I did the WOD and lived. Take that voices in my head!)

    25 Unbroken Wallballs (@10#/ 9′)
    25 Russian KBS (35# – shoulder was a bit sore, so decided to a lighter weight)

    If broken, 50 DU/ 100 skips (I opted for the singles)

    Round 2, the ball slipped out of my hand with 4 Wallballs left. I was not happy… 100 skips
    Round 3, the ball fell to the ground after 15. I’m not sure if it slipped or if my body decided on its own to take a break… 100 skips.
    The rest was all unbroken.

    My time: 13:01

    Cashout: 10 Perfect pushups

    1. Patrick Arseneau

      Way to go Baukje! Your pushups aren’t as bad as you think. But everything can be perfected. We tend to choose the “easy” way to do things, but forcing yourself and taking the time to perfect every moves during the warm up is a good way to make progress.

  15. strength

    push press x 3

    60-65-70-75-80 %
    30-35-40-45-50 # then did 55#

    15 minutes -4 rounds

    25 unbroken wallballs
    25 unbroken Russian KBS 20#
    BROKEN set = 50 du or 100 singles I did singles twice

    got to round 3 and 15 kb……

    cash out

    10 perfect push ups…….and on a happy note I did these 🙂

  16. Patrick Arseneau

    Push Press x3 (based on 1RM of 165)

    Skipped today’s WOD due to some hip and lower back issues 🙁

    Did “JT” instead:
    21-15-9 reps of:
    Handstand push-ups
    Ring dips

    Time: 12:50 (Surprised myself with a PR of 2:04. I’ll take it!!!)

  17. WU × 2
    group mob

    Strength: Push Press × 3

    4 Rounds-Unbroken (15 min cap)
    25 wallballs @ 14#, 10ft.
    25 Russian KBS @ 50#

    13:04 all unbroken
    went light to get all unbroken, still very tough, will go RX next time.

  18. What a great day!

    Push Press x3 with Danny Boy
    110-120-130-140-150 (based off 185)

    WOD Rx’d
    Unbroken – 7:34

    Rested until min after each movement (about 13-18 sec).
    Next time, start a little sooner.

    Definitely one of my favourite workouts.

    Cashout – 10 perfect pushups

    Stuck around for Open Gym (cause I like watching people do burpees)

    Back squats x2
    135-225-255-275-290 (pr for reps)

    Max Unbroken Double Unders

    Only reason I stopped was because of a splitting headache that started around rep 170.

    Thanks for all the birthday wishes (and burpees)

    1. I like how after everything else you just decided you were going to get 200+ DUs with your new rope and then did it… it’s easy or something? Meanwhile I’m still sitting wondering if it’s safe to drive yet….

  19. 34 Birthday burpees for Kevin, Happy Birthday!

    Push Press x3

    (missed my 90# set by mistake so did 95# twice)
    Thanks for sharing the bar with me Kevin L and Remi…and for putting the rack down to my level and awkwardly using it like that haha

    WOD as Rx & all rounds UNBROKEN!!

    Time: 10:23

    Being beside Kevin and seeing him finish in 7:3something and not even be tired killed me a little bit (I know you’re insane and it’s your bday but seriously?? haha). I had a no rep on my 18th WB in round 4 and almost collapsed, then when I somehow got to 25, I really DID collapse before tackling the last round of russian KBS.

    This was so so hard, the whole unbroken thing messed with my head (I might be a little bit stubborn…) and made me push harder for those reps. Also needed the longest recovery from this one…I don’t know who put my wb and kb away but thank you very much 🙂

    Thanks Amanda!

    Cash out 1: lie down for about 7 mins
    Cash out 2: 10 “perfect” push ups
    Cash out 3: fran cough….

    1. I think tonight was the first time Ive seen you lay on the floor after a wod. 🙂
      I knew you were going to finish it, great job 🙂

      1. haha! I actually couldn’t get up, my legs were jelly and my hands were stuck like they were still gripping a kettle bell.

  20. Push Press x3

    4 rounds
    25 Unbroken Wall Balls (20/14# @ 10/9′)
    25 Unbroken Russian KBS (70/50#)
    *Broken set = 50 Double Unders
    **15 min cap
    Time: 12:10 rx and unbroken

    What a beast of a wod! Next time I’ll beat you Cara haha.

    1. We shall see 🙂 haha
      It’s been fun wod’ing with you and having you help me over the last month…good luck with all your travels!!!

  21. Wu and birthday burpees for mr Wood

    Push press x 3

    Wod: 4 rounds
    25 unbroken WB (14#, 9′)
    25 unbroken russian kbs (35#)

    Did 3 rounds and 10 wb. I had to talk myself into using the 14# med ball. I knew Amanda would be mad at me if I went lower so I figured I’d suck it up. First round was unbroken (pretty sure thats a pr for reps) and subsequent rounds were broken in 13+ 12 wb. I am parking this workout in my brain right next to 14.5. Also, I wanna say I’m in awe of all the ladies who finished this WOD today… Wow!

  22. Push Press x3

    4 rounds
    25 Unbroken Wall Balls @ 6.6 (the 3kg ball)
    25 Unbroken Russian KBS @35lbs

    *Broken set = 50 Double Unders
    **15 min cap

    Did all rounds unbroken except the last round of KBS, i couldn’t get past 13# did 100 skips that got me to 15 min time cap 🙁
    This is the first WOD in a long time that i am super proud of me. Went in with a plan and it worked, rested @ least 1 min between rounds so i wouldn’t have to skip.

  23. Mob + WU

    Open Gym

    Strength: Push Press × 3
    40-45-50-55-60-65-70 (PR 5#)

    4 rounds
    25 Unbroken Wall Balls (10#, 9′)
    25 Unbroken Russian KBS @35lbs

    *Broken set = 50 Double Unders

    First set – unbroken
    Second and Third set – broken wall balls (50 double unders)
    Fourth set – unbroken (Thanks for the extra push Amanda!! 🙂 )

    Time: 13:??

  24. Mob + Wup x 1
    Group Mob

    Push Press x 3
    60% 55 lbs
    65% 60 lbs
    70% 65lbs
    75% 70lbs
    80% 75lbs
    Great sharing the bar with you Annie – great job

    WOD: 4 rounds of
    25 unbroken wallballs (10 lbs at 10 feet)
    25 RKS (40 lbs)
    * 50 Double unders each time set is broken

    Total = 3 rounds and 1 wallball

    So very disappointed in myself today. My brain got in my way.

    Other factors = poor hydration, too many cookies over two days

    Thank you Amanda for showing me where the KB should have been stopping – was wasting energy. I think I should have used a heavier KB.

    I would really like to revisit this WOD – it was a real good one!

  25. Mob. and WUx1 + 34 bday burpees

    Push Press
    3 x (#35,40,50,50,55)
    25 unbroken wall balls #6 ( next time go higher, practice these with heavier ball)
    25 unbroken RKBS #35
    100 singles whenever broken

    Used a light med ball…the unbroken part of the workout played a serious mental challenge..

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