Check out Scott Hagnas’s posts. The article on keeping a journal is right on.  
And about shakes…


Josh working with some of the kids on Sat.

This Thursday is a 3 person, team WOD. 
Start getting your team together.
It’ll be set up and scalable for all male, all female, or co-ed teams.


  • push press  2 – 2 – 2 – 2  (BW)

for time…

  • 400m walking lunges

0 thoughts on “Posted: 1/27/2009

  1. ilario says:

    Tony, thank you for this great read on training journals. I've been keeping a much simpler version, but I have seen the light and will amp it up: RPD- (rating of perceived discomfort)… smart stuff! Number one benefit has been catching myself with the overtraining and visualizing the gaps in my recovery. Please keep the info coming, and stay safe.

  2. peter says:

    I liked the article on the journal. I have actually started a log for this year to keep up with myself. I will probably incorporate the different ratings into it.

  3. t. says:

    Thanks for the feedback Illario/Pete. I sometimes wonder if you all are reading any of the stuff I put up there.

    The log / journal works for those that can keep one up… I know I would benefit from one, but everytime I get a book, I lose it. Hahaha. Tracking pertinent info is one the best ways track progress and just as important, your weaknesses.
    Adding sleep and the aspects of it, I think is very important. Many of you have heard me say that if right this second, I take your sleep and your food. You will be of lack of sleep way before you drop from starvation. Black out your rooms, try one of those alarm clocks that slowly brighten the room (like a sunrise) before the alarm sounds, and go to bed and wake the same times each night and morning.

  4. Charlie says:

    Good to see the early pm crew today. I'm all caught up with 3 mi. run yesterday and mon./tue. wods today. Ready for Wed.?! Lunges before push presses – bad idea! Probably not much better the other way around, though. Tony, I always look forward to your posts/links – good stuff! The Paleo Diet, PD for Athletes, Lights Out by T.S. Wiley – good reading. 'Til tomorrow!

  5. Sensei says:

    Good to see you too Charlie! Julie thanks for the Tire! Thomas looking good with that PP! Dan great laughing with you trying to finish those lunges….gaarghh.. Josh always a pleasure you potty mouth SOB! LOL