Write it down
You should be keeping a log book to track your performance. It may not seem important, especially at the beginning, but you will likely regret it later on. CrossFit uses a black-box methodology: stuff goes into the box, something happens, and the result comes out. If you don’t know what you put in to the box, it’s much harder to gauge and interpret the results. One of the fundamental aspects of CrossFit is that our results are measurable, observable, and repeatable. We do benchmark workouts so that you can repeat a workout a month or two later and see empirical results and specific progress. By writing down every workout, you will have a great record of your progress, especially if you are scaling workouts. You will also have a better idea of what weights or progressions to use when doing similar workouts, such as a one-rep max. A couple months from now, you can look back fondly and compare what you were doing when you first started to what you are capable of now. That’s how we measure results. You’ll never forget the feeling of getting your first kipping pull-up or doing a benchmark workout as prescribed, but it’s great to be able to look back and see what you did to get to that point. Write it down.
Check out this article by Jon from Again Faster for more details:
http://www.againfaster.com/articles/tracking-school.html
Also, the website www.logsitall.com has all the CrossFit benchmark workouts, weightlifting exercises, and the main site WODs. You can put in your scores and, if you choose, make your logbook public to compare your standings with other CrossFitters around the world.
Element CrossFit is up and running!
Now that week 3 at Element CrossFit is underway, I figure it’s about time I get back into this! I’m still new at this, so a lot of my blog posts will be links to articles by other people who have already done a good job of explaining CrossFit fundamentals and other interesting topics. I love browsing other CrossFit websites, they provide a wealth of information, and I encourage you to do the same.
I’d like to thank everyone who has helped get Element CrossFit started up, including all those who have come by for a workout so far! For those who haven’t yet, I can see how it may seem intimidating to see pictures of people doing intense gymnastics and weightlifting. You might say to yourself “I can’t do that!” Not too surprising if you haven’t had any training, so why would you be expected to be able to?! CrossFit is scalable to all levels of fitness, and your trainers will be able to help you learn and achieve many things you never thought yourself capable of. If you check out our pictures (www.elementcrossfit.com then link to the facebook page) and say “I want to be able to do that!” then come in and try a free workout! Check www.elementcrossfit.com for more details.
If you are female and concerned that doing CrossFit will make you “big” and “gross” and “manly”, stop worrying. It won’t, because we don’t do bodybuilding exercises. We do functional movements that build lean muscle. If you don’t believe me, if you don’t want to be healthy and strong, that’s fine. If you do, spread the word and be beautiful.
Here is a great article, by Jon at Again Faster in Boston, about women and training.
http://www.againfaster.com/articles/you-are-beautiful.html
www.stumptuous.com is also a good site with lots of articles about women and training.
See you at the gym.
Some thoughts…
After 6 months of CrossFitting regularly, I feel that I can objectively comment on the changes I’ve experienced. It took a few months, but I feel like I have finally found what’s right for me, and want to share my insight with you. In a word: balance. Everything in moderation. Don’t jump into something all out without considering the effects it may have. You shouldn’t just wake up one day and say “I’m never eating grains or a meal that is not perfectly 30/40/30 again.” You shouldn’t demand immediate and continuous maximum intensity and massive results from your body after asking relatively little of it for so long before. There will be positive and negative feedbacks from these actions, and while the positive results will seem great at first, the negative responses can be minimized or negated with some patience, respect, and understanding for your body, and the results will still come. You don’t need to lose 5-10 pounds in a single week. That is not healthy. You don’t want to pack on 2-5 pounds of muscle in a single week. That is also not healthy. I recommend easing your way into CrossFit and the Zone Diet over the course of a month. Your body will find the immediate carb cutting shocking, especially if you chose to eliminate grains. Cut back slowly, be conscious of the Zone prescription, and change your grocery shopping list to be Paleo-friendly. Start planning meals, include healthy fats, and eat when you first wake up and before you go to bed. You will feel the difference. Start training every other day, then 2 days on 1 off, and as your body gets used to the demands you place on it during a CrossFit workout, your recovery time will improve, and so will your strength and cardiovascular endurance. Work your weaknesses, and remember that routine and specialization are the enemy. Finally, I’ve learned that the best bonus you will get from CrossFit is not the incredible physical fitness gains, it is the mental toughness that comes from having the willpower to make difficult but healthy choices, like choosing to eat a whole cucumber instead of ¼ of a croissant, or getting up off the ground for that 3rd round of a Fight Gone Bad.
My first blog
Hello! I’ve decided to start a blog to share my CrossFit thoughts and experiences! It will probably soon include a brief bio of myself, my workout log, random posts on hot topics and CrossFit-related blurbs. Feel free to comment liberally 
Rachael
