This sounds awesome. I thoroughly enjoy Crossfit, but don't think my gym has ever had the same WOD more than once or twice in a year, so it's hard to track that. Tracking what you can do (how fast / how many / how much) is still very useful, but you might need to put work into breaking down your WoD into components.
e.g., how do I compare a 5 min AMRAP ("as many _ as possible") of something which I can't lift at RX to a later attempt where I might lift more (but slower), or less (but without stopping)?
Similarly, how do I meaningfully compare the performance of the same lift (e.g. deadlift) in an AMRAP situation with doing a set amount in as long as it takes? (I'm slow.)
I don't mean to imply that Crossfit is less than awesome. It makes me feel amazing, and I love it. I just have had a really hard time _quantifying_ my performance.
I find I encounter key movements often enough that I can definitely gauge progress. We do strength and metcon, so every few months each lift will get its spotlight - it's easy to compare my 5x5 power cleans now from my numbers in April. (Though doing something like Starting Strength is even more quantifiable due to consistency.)
In terms of metcon, I mostly compare myself against Rx, since I scale most things. So, this week I'm doing pullups with an assistance band one level harder than the one I'd been using for months beforehand. It feels wonderful. If I scale thrusters to 65lb from 95, when in the past I've had to scale to 55 from 95, that's also clear progress for me.
I try to follow the main page programming. I have a policy that I can't move up in weight until I improve the previous version of the WOD. I use CrossFit Brand X scalings and if I set a PR, I move up to something closer to RX.
BrandX typically will tell you the goal of a particular MetCon. For example, they'll say that you should be able to do Fran in 5-7 minutes. If you're below that time, increase the weight up to RX. If you're above that time, decrease the weight. Your goal should always be to complete the WOD in approximately the same amount of time as top athletes, you're just doing it with less weight.
Lots of good information in the BrandX forums around scaling and measurement.
e.g., how do I compare a 5 min AMRAP ("as many _ as possible") of something which I can't lift at RX to a later attempt where I might lift more (but slower), or less (but without stopping)?
Similarly, how do I meaningfully compare the performance of the same lift (e.g. deadlift) in an AMRAP situation with doing a set amount in as long as it takes? (I'm slow.)
I don't mean to imply that Crossfit is less than awesome. It makes me feel amazing, and I love it. I just have had a really hard time _quantifying_ my performance.