Tracking your Progress

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Found a re-hash of a great way to track your training and recovery at a great site, CrossFit Portland.  It was basically taken from the Lifting/Throwing Coach Dan John and I had seen it before and it's pretty simple so I think I'll break it out and try it again.  It is ironic (creepy) that I had just got through doing my favorite Dan John Workout yesterday and then found this tracking modality (again).  I love this "creepiness" of CrossFit, it just leads you down the right path if you just keep your eyes (and heart) open.

Progress is tracked on a 1-10 scale.  On days with a WOD, you want the TRAINING number to be high with RECOVERY at least equal if not higher.  On Rest Days, you want the RECOVERY score to always be higher so that you know you are getting high-quality recovery so you can effectively see gains and get ready for more training.  Pretty simple (I hope).

TRAINING score (1-10)
  1-3: no training
  4-5: active recovery (no workout but beneficial Rest Day)
  6-8: easy through medium workout
  9-10: sweat angels through OMFG

RECOVERY score (1-10)
  Nutrition (0-3)
     - basically 3 is perfect day; minus 1 per cheat
  Sleep (0-3)
     - <4.5 hr = 0
     - 4.5-6hr = 1
     - 6-7.5hr = 2
     - 7.5hr+ = 3
     - Sleep Quality Bonus = +/- 1
  Active Recovery (0-1)
     +1 for extra stretching, yoga, massage, foam roller, etc...
  Stress (0-3)
     +1 for no relationship stress
     +1 for getting some alone time
     +1 for doing something fun that day

Okay, here goes.  Recovery Tracking Day 1 (again)

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Overall, not bad, good training day, not too taxing but still saw progress.  Recovery was a little weak, sleep and nutrition could have been better but considering we are camped out at the in-laws it could have been worse.  Just need to keep track of this and make sure Rest Day is all about recovery.  I guess my cheat days can't be when I'm not working out.  Not sure if that makes better sense but it might be easier to not cheat at all on the Rest Days and allow for a little cheating on days I workout (seems fair?)