Do you record your workouts?
You may think that there is no point of keeping track of your workouts because you are not doing them as prescribed. Well guess what? You might be wrong…
I have heard this story way too many times in all my years of coaching. “I really wish I started recording my workouts when I started because I would love to have seen where I started to see my great improvements”. OR “I don’t know what weight I used last time because I didn’t write it down. I really wish I kept track of it” (And then the athlete progresses and uses a weight that is too light and said they should have used more after the workout was over.)
Does any of that sound familiar?
I promise you that you will not regret the choice of starting to record your workouts. It will help you reach your goals and improve your fitness! If you record online, it will also help the Coaches assist you in reaching your goals by being able to analyze your results.
Starting in January, the gym will be switching to a program called Beyond the Whiteboard (BTW) instead of using My Fran Time (MFT).
Why are we switching to BTW?
- From a Coaching perspective, it is easier to pull up one athlete`s journal at a time and analyze their progress, results, deficiencies and help them reach their goals by utilizing this information. Once click and we can see all your workouts, notes, PRs and what areas you are increasing and what areas may be decreasing or staying the same in regards to strength, metcon, and gymnastics.
- From a Programming perspective, we are able to view on a daily, weekly, monthly, yearly basis to see if we are biasing anything in the programing in regards to movements, time domains, couplets, triplets, weightlifting, gymnastics, metcon to name a few areas to give you the most well rounded program possible.
- When a workout is posted, you are able to see your results from the previous time you did that workout or a workout with those same movements. It will pull up your previous score and any notes you made.
- With each workout, there will be all videos and journal articles every posted by CrossFit HQ attached to the workout for your viewing. If you are new to the movements, this is a perfect opportunity to educate yourself before class.
- There is a pie chart that will show you all your workouts broken down by the elements: Weightlifting, Gymnastics and Metcon.
- Everyday when you log in and go to your `Whiteboard` there will be a To-do list, on the the list it will have the buy in, wod and cash out for you to record your resutls. If we put you on an endurance, strength, high performance or personal programming track, it will show up on your to-do list with the daily wod.
That is just a few benefits to share with you. Sounds awesome doesn’t it?! With everything, there is always cons… At first it may seem like a lot of work learning how to work the site and quite daunting, but please take your time to learn it because in the long run it will be very beneficial. If you have any questions, the guys at BTW are very helpful and will walk you through anything you need and I am always around to help you out. I have been using this program for about 8 months and am loving it! I love the reporting and analyzing of my results over time.
We will be doing an information session near the end of January (date TBA) on this site and after that, we will be allowing everyone to give it a try for one month free. Unlike MFT, there is a cost associated with the program. If you are a Gold or Platinum member, this program will be an added bonus to you. If you are on any other membership, the cost will be $25 per year.
Please let me know if you have any questions!
Today`s Workout:
Buy In – Mobility warmup – coach led
WOD – “Tabata Something Else”
Compare to July 17, 2012
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals
Zone 2 – scale to assisted pullups, pushups on the knees
Zone 1 – scale to 4 rounds of each, take a rest every second interval
Cash Out – 800M run
