How do you know you got a good workout? Is it a puddle of sweat that looks like localized flooding forming around you? Is it a feeling of gasping for air like a fish out of water? Or is it soreness that has you moving like Frankenstein’s monster for the next day or two?

None of the above! You got a good workout if:

• it challenged you, 
• it gave you the opportunity to achieve, or come close to achieving, a goal for that workout, 
• it leaves you in a positive mental state, 
• and you can recover from it, so it won’t interfere with the rest of your life.

Last week we did a workout that included 75 squats. The next day, Amanda thought she should have used more weight, and gotten a better workout, because she wasn’t sore.

Amanda’s been working hard to increase her squat strength, and was a bit concerned about completing the workout fast enough going into it. We worked together to choose an appropriate weight, which was pushing her, and a time goal to finish. She did great executing her plan, and got a great workout!

The fact that Amanda wasn’t sore after that many reps and as much weight as she used is a testament to her training. She is getting stronger and adapting, so she can do more, heavier squats, and be better prepared for whatever challenges arise in life outside the gym.

While we were squatting here at the gym, Rachel rode in the Pan-Mass Challenge, biking 187 miles over two days to raise funds for cancer research. After the ride she said “My body feels great, not sore at all”, and “I felt like I could do another 30 miles at least.” Rachel credits CrossFit for her stamina, endurance, and ability to quickly bounce back from this grueling event. Did she not work hard enough? Of course she did! Rachel was just prepared for the challenge.

Soreness occurs when you do new exercises, or do more reps with more weight than you’re prepared for. Soreness alone does not mean you’re getting better or stronger. To be sure you’re improving:

• progressively increase the demand on your body over time (more weight, more sets, more reps, less rest in between),
• properly fuel your body with an adequate amount of protein and calories,
• and prioritize sleep, a great, though often overlooked, recovery tool, excellent for building muscle and burning fat.

You will see results by tracking workout performance (weights, times, reps, etc.), and health metrics (body fat percentage, muscle mass, resting heart rate, etc.).

When I put together the workouts for CrossFit 781, I aim to challenge you, so you will see progress over time, and leave the gym feeling better than when you got here. Rather than beat up, stiff and sore, I want you to be able to workout the next day, and, most importantly, be your best to take on life.

My goal is for you to get gains with as little pain as possible. You’ll work hard, but the results are worth it.

What’s the last thing you did that made you really sore?