Since in the previous post I told you to make sure you're recording 'everything'... in this blog I'll tell you what I'm recording.
But first, WHY I'm recording them.
My go-to guideline when programming is always this simple equation:
Adaption = Stress + Recovery
If you can get that right, then you're 50% there. Very quickly, here's what they mean:
** Adaption - what you want from your program. Do you want to be faster, stronger, more powerful, more muscular, less fatty, smarter...?
** Stress - what you do to yourself that causes the body to change. You want to get smarter, then you need to study. Study is stress. you want to get leaner - then you need to calorie restrict, and that's stress. BUT stress can also be other things such as lack of sleep, chronic worry (about finacnes, your health or your family's health, bad personal/work relationships, 'bad' nutrition, sitting for long periods, etc etc etc.
** Recovery - Allows your body to make those changes. You can't study all day effectively. you need to take breaks, eat well, sleep well etc.
What does this mean:
WITHOUT ADEQUATE RECOVERY, YOU DON'T ADAPT!!!!!!
So your stressors AND your Recovery are both equally important. And if it's important, then you need to record it!
So here is what I record:
My training sessions - pretty simple really. I just write down what I did and any results.
Injuries/illnesses, sickness - these are a major stress so record them. I also record anything that's been niggly for more than a few days.
Competitions - may also be a huge stressor. Especially if you are the type who worries going into comps. So in that case, not only do you have the physical stress of the comp, but also the psychological stress that goes with it in the days before hand.
Other - Long work weeks, stressful events (e.g weddings), big nights on the piss...
Resting Heart rate - every night just before I turn off the lights to go to sleep! If it's over 50 I take notice (it's normally 45-48). If it is over 55 then I reduce my training (unless there's a reason for it - e.g. Ive just had a big meal..).
Sleep - how many hours and the quality. I use a sleep app called "Sleep Time'. My target is 8-8.5 hours a day. I often need a day sleep to get this though.
Nutrition - my macros and calories. For me, if I dont record it, i put weight on. I LOVE food
Other - E.g. If I get a massage,
I have found that most people can apply the stress within their crossfit training, but then they don't take into consideration their other stressors. For example, if you're training hard on under 7 hours sleep, or not eating a nutritous diet, then you're not going to reach your potential. And 'not reaching your potential' is a best case scenario. Often too much stress and not enough recovery results in sicknesses and injuries.
What do you do if you can't control your stress? For example, if you HAVE to work late nights or you constantly fight with your kids/parents/colleagues. Well, thats in the next blog! But I can tell you now, you won't like it.
BLOG TIP: To adapt, you need to train (stress the body) PLUS recover. If you want to reach your potential, then work hard AT BOTH!
Dion Walmsley, Head Coach at CrossFit Kanga, Richlands