As coaches we really want our athletes to log their scores, because it helps US help YOU, along with making your in class experience THAT much better...but we really want you to do so much more than that!

We care about more than just about your time or weight and whether you did the workout RX’ed or Scaled.

The daily process of recording notes specific to each workout helps keep you engaged in your fitness journey in a meaningful way, and provides insight to into your development over time.

Logging your Strength & Finisher numbers along with Strike Challenge Stations is crucial to your success!!!

We all have goals as it relates to our health and fitness. Although for each person, they may not all be the same, but in some way, shape, or form, we all want to look good and feel better. Sometimes the classic ways we measure that isn't the best. I.e. looking in the mirror, the way our clothes fit, or the scale.

We track the results of your work out so we have another tangible measure to gauge your progress. Eventually we will repeat particular Strength movements/finishers or Strike challenges, so you can compare your results apples to apples.

Maybe one month the scale isn’t moving as much as you’d like but you’ve increased your strength on your squat by 20 pounds, or you’ve decreased your time on conditioning workout or a Strike Challenge by 5 or 10 seconds.

NOW THAT'S PROGRESS!!!

We need YOU to take some personal accountability for YOUR success. We are here to help guide and motivate you......BUT we cannot do it for you!

If YOU don’t track your results, we can’t measure your progress and appreciate all of the progress that you have made!

Just get your butt in the gym 2-3 days per week over a 6 week period.

If you show up on a consistent basis, do the work, and eat relatively healthy, YOU WILL GET RESULTS!!

Using the notes section in SugarWod

When it comes down to it, recording notes should be a daily task. Recording useful notes is a skill that you need to develop over time and should become part of your daily process. By engaging in your workout through notes, you take personal responsibility for your progress AND you learn more about the process of HOW we help you improve your health and fitness.
​

The following are four questions that you should think through and answer in the notes section. Complete sentences not required!

1.How did the you do the workout? - be specific.

Note anything that would enable you to exactly recreate the workout as you did it that day. The specific weights used, the number of bands for pull-ups and the specific range of motion on the the movement are all important pieces of information that are not captured when you log your time or rounds.

2. How do you recommend that you do the workout the next time?

Often times you have some initial thoughts immediately after the workout, such as, “I should have used 2 bands instead of 3” or “Next time I should try 90 pounds instead of 85.” You need to document this information as you will often forget these details the next time you do the workout. Yes, your workout notes become an athlete diary of sorts.

3. How did you feel?

You should record information that gives depth to how you are doing as an athlete - was your shoulder tweaky, did you sleep well last night, are you working through an injury? Granted, comments in this area is not always needed; however, if it is something that affected your ability to do the workout as "you normally would," it's worth noting here.

4. What equipment did you use? What was the environment?

Did you workout with knee sleeves, Olympic Weightlifting shoes, or use a different jump rope? Was it abnormally hot or cold or was the parking lot covered in snow for the 400m runs? Record this information too.

I KNOW this is a LOT, but I PROMISE that it will help you get so much more out of your training, when you do it CONSISTENTLY.

Yours in STRENGTH

Coach Rhuben

​
​

​
​

​
​

​
​

​
​

​
​

​
​

​
​

​
​

​
​

​
​