“What you write down, you can improve”

“What you write down, you can improve”

This is true for everything from workout times, max lifts, and goals. How is this you ask? well lets take a look at it and maybe in the end we can all learn something.



What was your last fran time? what weight did you use? how did you feel? all these things are what we coaches use to make a educated safe decision on what you will do today. We have time brackets for workouts, these relate to weight used and how fast you moved.  For example, say you have butterfly pull ups and did Fran in 13:30 with 95 lbs. Guess what, to heavy. We bring you down to 45 lbs.  You do it in 2:30. Too light, lets go 65 and you do a 5:10. Perfect, we work from there to move you towards a RX WOD in the right time frame.  Building you up properly and not letting a WOD destroy you to the point you have to take 10 days of recovery.


Max Lifts.

This is a big thing for me as a athlete and coach. If we are doing a lifting session before a WOD like we do at Big Mountain CrossFit, we are on a time limit. We can not spend 35 min trying to find a weight you want to start lifting. This way we have a black and white on paper number to work with. This is also a big mental boost for the athlete, they can see the number and say to themselves “I have done this before” and have a far better chance of making a safe, strong lift.

I recommend a graph in the back of your book with common lifts, and a 10 rep-5 rep-3 and 1rep weights lifted. This helps for a quick reference guide to get you moving. Thats why we are here right?



Put a time frame on it. I see goals all the time “Loose 5 lbs” great goal, I love it. But by when? what is my drive? how hard do I have to push if that 5 lbs can be in 3 years? Most of you know I am a numbers person, I LOVE programing. If you can give me a goal of “OHS (Over head squat) 150lbs in 3 months, we can build a program helping you. We can track progress, see where you are lacking or where you are building. This is KEY and I can not stress putting a date on your goals enough.

Putting a goal on paper also holds us accountable. You can look at it on bad days and know you are moving in the right direction in the long game, no matter how the day went.


“I don’t need to write it down”

I call this the Comfort Zone. Be careful in getting to comfortable. I bring this up cause if you never write it down, you will always go to that 15kilo bar and blue band. Why? cause you know you can. We are working on improving, getting out of that comfort zone and pushing limits. If I see your book, and you front squat 95 lbs if its 60 reps, or 5, we are going to be able to change weights, and get you moving better.


Help us help you

Now go kill it


1 Response

  1. Savannah

    Good read, Russ! Can’t wait to fully get into the swing of things with you guys. I can relate to your last paragraph about the “comfort zone” ha ha ha!