Track your progress
If a coach asks you "What's your 1RM Strict Press?" Do you know?! How about your max effort pull-ups? A close estimate of your "Helen" time... If you do not know this off the top of your head, you should be writing them down! This could be in a composition note book (plenty on sale now with Back To School) or an app (Beyond the Whiteboard for example). But you should know these things, especially if you want to improve and know your progress.
Entry example for tomorrow -
snatch with 3 sec pause 115 (120f - I write this so I know I attempted it, and can shoot for a PR next time)
snatch balance x 2 105
"Cindy" - 15 rounds with blue band
That's it. If you want you could include more detail about sleep, recovery, doing h/r vs regular push-ups. Or kipping pull-ups vs butterfly. Keep it as simple or detailed as you like.
WOD for 8/17/2016
6X1 SNATCH W/ 3 SEC PAUSE @ POSITION 2 FOLLOWED BY 6X2 SNATCH BALANCE
CINDY 20 MIN AMRAP
5 PULL UPS
10 PUSH UPS