Evidence-based fitness

"The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts; i.e., data. We call this approach “evidence-based fitness.” 
-G. Glassman

The simple answer is that you should track all your progress. Every lift, workout, time, improvement, etc should be recorded because this will show you, in cold hard facts, what your training development actually looks like.

 See below for some tips on how to record effective notes alongside your workout scores and times in SugarWOD! 

1. How did I perform the workout? – be specific.Record anything that would allow you to recreate the workout precisely as you did it that day. Examples include weights used, number of bands for pull-ups/dips, the specific range of motion on the GHD sit-up, and the run route used if it varies.

2. How should I approach the workout next time?

3. How did I feel?Record how you felt before, during, or after the workout if it was out of the norm. Did you just get off a plane from Vegas, did you eat nothing at lunch and get a cramp during the run, are you 9 months pregnant?

4. What equipment did I use? What was the environment?Did you workout with knee sleeves, Oly shoes, or use a different jump rope? Was it 100 degrees or snow/rain was coming down during the 800m run at the end?