Accurate record keeping.

10 mins handstand practice (on my own while I waited).

1st round - 1 min easy, 2nd more intense, 3rd intense.

Skipping. Started slow, picked up pace, alternating double unders Running around gym(75m). Started at a nice jog, picked up pace, sprint Cycling. Just turning the pedals, increase resistance, increase resistance so I had to stand to pedal.
16 in stepper. 1st step ups, 2nd box jumps, 3rd box jump burpees.
Seated rubber band rowing. Hooked band around feet. 1st easy hands to chest, 2nd increase pace, 3rd prone on back hands extended overhead.

2nd Round same as above but only two minutes. 1st light, 2nd hard.

After that we did some lunges across the gym floor and then plank holds on elbows. Then a 1 min squat hold against the wall of the gym.

I think we were moving for about 30 mins.

Worked on some pull ups to finish. Tried 1 hand negatives.
2 TGU's with 65lbs on long o-bar (on my own after).

Constantly Varied executed at high intensity, right!

Accurate record keeping for Workouts.

During the last year I have really tried to keep accurate records of my workouts. I have made errors I am sure at some point during the 200+ workouts I have logged on this web site. I try to record what I did, with how much weight, and how long it took me or number of reps.
This has had a huge impact on my training. Some obvious and some maybe not so much. For starters lets look at the obvious.

1. I am able to know how much "work" I did during a workout effort.
2. It allows me to gauge my progress from one day to the next. In some circumstances over a period of months or longer.
3. By keeping track of past performance I now have the ability to push myself on the next effort. To try and beat a PR.

Not so obvious.
1. By keeping public and accurate records if I don't feel like working out I have the added pressure to be motivated to go to the gym.
Otherwise people will know that I have been slacking off and not sticking to my plan. This extra boost is huge for me.
2. I like the process of sitting at the computer at home, logging on, and posting to my blog. It is fun.
3. I enjoy reading comments that people write in the comments section.
4. I am able to track changes. If I have a bad/good WOD I can review what may have contributed to my success/failure. For example: Fight gone bad followed by a Fran. You are able to understand the performance of a particular WOD followed by another.

If you currently do not keep track of your performance I highly recommend it.