The Importance of Performance Tracking

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Good morning, friends!

So, something awesome happened last night: I deadlifted 200 pounds! Woohoo!

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For those of you who CrossFit, 200 pounds isn’t all that impressive, but, for me, it was pretty darn cool, especially since I increased my deadlift weight by almost a third! My previous 1 rep max was 155 pounds, so that’s a 45-pound increase! Crazy, right? I’m still impressed with myself. I honestly didn’t think I had it in me.

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Last night, we had 20 minutes to work our way up to our 1 rep max for deadlifts. I knew my previous 1 rep max was 155 pounds back in December, so I wanted to beat it. Knowing my previous 1 rep max was really motivating and it set the bar for my performance last night.

In the past few months, I’ve seen a lot of improvements with regard to my physical fitness because of CrossFit. Some of them are pretty obvious to me, like how I look and feel, but some are fairly subjective, which is why I record my CrossFit workouts in a little notebook after each class. (I also track my running workouts on Doing this helps me keep track of my performance to see where I’ve progressed or where I need to do some work. Let’s just say the weights, clock, and 20” box don’t lie!

I keep track of my workouts in an old school notebook, but I know there are a lot of CrossFit/WOD apps out there that do the same thing. I think as long as you record the key info for your workouts on a regular basis, it’s an effective way to track your progress and, hopefully, motivate you to continue to improve. Personally, when I achieve a new PR, I’m only satisfied for a little while because then I want to surpass it.

When I first started CrossFit, my little notebook had no organization at all. I just wrote down the workouts, my times, and weights with no rhyme or reason. Nearly four months later, I realized this is no way to track my progress, so I started to organize them last night. Here’s how I set up my notebook:

  • Squat, deadlift, press, etc.
  • Olympic lifts
  • Benchmark workouts
  • Hero workouts
  • Other WODs
  • Run & row times

I’m trying to keep things simple, so I include the weight, time, and date with each of my workouts. CrossFit friends: Does this makes sense? Am I missing anything? Is there a better way to keep track of my workouts?


BLTs were on the menu for last night’s dinner, but I wasn’t in the mood for a sandwich when I got home from CrossFit, so switched things up and made a huge-ass salad with all sorts of goodies.

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In the mix: greens, tomatoes, roasted Brussels sprouts, avocado, hardboiled egg, bacon, truffle oil, and balsamic vinegar. I {heart} monster salads.

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I finished off the night with a piece of toast with peanut butter and butterscotch chips on top. I also {heart} dessert.

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Three Questions Thursday

It’s Thursday again! Here’s the next edition of Three Questions Thursday! Keep those questions coming!

Do you run in the same shoes you Crossfit in? I was (Merrell Gloves) but just came down with a stress fracture in my foot so no more running for a while and Crossfit with a cool new boot on! I’m trying to decide what shoes to use when I’m better. Love the minimalist shoe but worry that I’ll get hurt with them again. Never a problem in my ‘regular’ running shoe. Thoughts?

So sorry to hear about your foot! I hope you heal quickly and you’re are back up and running again soon!

I wear two different kinds of sneakers for my workouts: New Balance 880s for running and New Balance Minimus 20s for CrossFit. (Click on the links for my full review of each of these shoes.) I run in the Minimus at CrossFit, but we typically don’t run more than a mile or two at a time in a workout. If the WOD has more miles in it, I’ll bring my running sneakers to wear during it. For long distance running (pretty much anything over 3 miles), I wear my 880s since they’re more cushiony and supportive than the Minimus.

I know a lot of people run long distances in the Minimus, but I haven’t worked my way up to those longer miles yet. I’ve struggled with running-related injuries in the past, so I actually don’t think I’ll increase my distance in the Minimus anytime soon and plan to stick to regular running sneakers for my long distance runs.

My boyfriend is thinking of doing Crossfit and wants me to join too! I know you and Mal do it together- how would you say that impacts your relationship?

Mal and I think CrossFit is great for us! It’s something we both really love, so we enjoy doing it together and we always have something to talk about. Let me tell ya, there’s a lot of CrossFit talk happening in the Haupert household on a daily basis. Murphy is so sick of it! But, in all seriousness, it’s been amazing for our health and wellness. Since we started CrossFit, we cleaned up our diet, drink less (except for last weekend), and sleep more (we need rest up for the WOD!).

Socially, it’s been great, too. Before we joined CrossFit 781, we didn’t have a lot of friends who were into health and fitness, but now we have a whole crew of buddies to share our passion (and like to go out drinking).

Is that a metal straw in your picture? And if so, where did you get that?!

Yep, it is! It’s a stainless steel straw, and I use one everyday in my iced coffee and my smoothies when I drink them. I used to use a plastic straw every morning and just throw it away, but what a waste. I love these stainless steel straws because they are both environmentally and budget-friendly. You’ll never have to buy straws again and you’ll keep all of those plastic straws out of our landfills! You can buy these stainless steal straws from my OpenSky shop!

Question of the Day

How important is it for you to track your fitness performance? What’s your system for keeping track of your progress? How do you use it to motivate yourself?



  1. Hey Tina,

    I started crossfit about the same time you did. One thing I would suggest that I was not doing at first was writing down not just the weight I used but also what the RX’d weight was for the workout. Maybe this is obvious, but I wasn’t doing it for awhile and wish I had been.

    Congrats on the PR 🙂

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