Today, I’m going to take it back down to basics and go over how you log your workouts on Beyond the Whiteboard. It's crucial that you're putting in exactly what you did during the WODs; the more comprehensive and accurate the information you put in to Beyond the Whiteboard, the better it can help you (and your coaches!) track your progress.
Let’s get started! Log in to your Beyond the Whiteboard account either on your phone or desktop….
Once you've logged in, your profile with your training calendar should come up. Click on 'Log' in the sub menu on the upper left of your screen or the bottom of your phone screen.
From here, select 'Your Gym's WODs'. This will bring up all of the WODs that we have done at CrossFit 1864...
NB: With the new 2015 programming, we now have three different programming tracks (four with Vanessa's 'WODing for 2' track!): CrossFit 1864 - All Athletes (which you will use most often), Fitness Focus (used only on days where we have a Fitness Focus and Skills Focus workout), and Intermediate & Advanced Lifting. Be sure you are looking at the correct track when you go to log your WOD!
For demonstration's sake, I am going to log a result for Tuesday and Sunday's WODs. Let's look at Tuesday's Front Squat Sandwich and Sunday's AMRAP...
One of the best things about CrossFit is its universal scalability. We can modify the movements so to suit anyone's capabilities, regardless of their athletic background. This means that rarely will all of our athletes be doing the exact same movements or shifting the same weights in a class, so it is important that we account for that in Beyond the Whiteboard! Let's look at the Front Squat Sandwich...
Let's say that I did this WOD in 7:05. The Rx weight for females was 45 kg, but I scaled to 40 kg. To log my results, I click on 'Show more', which then brings up the workout. First, I need to adjust the weight that I used. To do that, I click on the bubble that has the weight, bringing up the following screen:
All I need to do now is change the 45 to 40 kg, press save, type in my time and click 'Modified' since it was scaled (if I used 45 kg, I would click 'As Prescribed'. The notes section can be used to point out anything that I noticed during the workout that I'd like to remember... i.e. 'Broke the squats into sets of 5, burpees felt sluggish because I only got 3 hours of sleep last night, etc.'
Now, let's say you need to scale a movement, instead of just a weight, i.e. ring rows instead of pull-ups, single skips in place of double unders, or (as you'll see in this example), incline push-ups in place of strict push-ups, what do you do then?
Take a look at Sunday's AMRAP of pull ups, push ups, sit ups, air squats and double unders...
Just like with the Front Squat Sandwich, I bring up Sunday's WOD on my profile, click show more, and then click on the movement I need to adjust. Click in the 'Find Movement' search box and type in whatever movement you did for the workout (incline push ups in place of push ups for this example). Click save, put in your rounds, mark it down as 'Modified' and you're good to go!
It's all pretty easy peasy! But there's one more thing... did you know that you can comment on your fellow athletes' performances? All you need to do is click on your user icon in the upper right hand of your screen, and select 'Your Gym':
This will bring up any activity from our box's athletes over the past few days (Coach Phil was a busy bee this morning!!)
Were you sharing a bar with someone who hit a PB on their squat? Or smashed a partner WOD with a new member? Or want to commiserate with your fellow athletes about how much your butt hurts after all those front rack lunges?? Comment on the news feed... because encouraging your training buddies is great and always appreciated both during AND after our sessions!
Any questions or feedback on Beyond the Whiteboard? Let us know in the comments!
WORKOUT OF THE DAY
In teams of two, 20 minute AMRAP:
3, 6, 9, 12, 15 Hang clean (60/40 kg)
5, 10, 15, 20, 25 Wall balls (9/6 kg)
- Partner 1 does 3 hang cleans and 5 wall balls, Partner 2 does the same. Then, Partner 1 does 6 hang cleans and 10 wall balls, Partner 2 does the same
The Catch: Every 5 minutes the pair must complete a 200m run