Beyond the whiteboard

22 Sept 2016 – Did You Know This About Beyond the Whiteboard?

Beyond the Whiteboard (BtWB) is that funny-looking website we ask you to sign up to when you start training with us (it's also a handy app you can download to your phone!)

Regular logging allows you to build up an accurate picture of your fitness and present stage of development, and regular logging is also crucial to making the most of your training sessions (how many times do we do percentage-based lifting or ask for your 2km PB row 500m average split?). Without this information you won't be able make the most out of our training program, and you may be slowing your own progression.

Let's take a look at some of the cool features of Beyond the Whiteboard, and also some of the stuff you may not even know was there!

With your Beyond the Whiteboard account, you can...

  • Log, plan & analyse your fitness journey - Have you read our past blogs about how you can log and modify your workouts, and how to track your progress
  • Track your overall fitness via the Fitness Level number, a single number that captures how fit you are with data compared across all the users worldwide. Confused by your Fitness Level? Don't worry, we've got a blog for that too!
  • Instant analysis: View personal records, gym/world rankings, work/power output and much more.
  • Track your weigh-ins using the built-in body composition calculator, as well as other lifestyle factors such as sleep and mobility.
  • Movement analysis and projections with easy to find 1, 3, 5, or 10 rep max lifts with analysis on other movements.
  • Learn which movements are your strengths and weaknesses, based on the workouts you've logged. 
  • Be part of the CF1864 Community! Comment on each other's posts and offer words of support, encouragement and praise, or maybe even a bit of competitive banter...

Beyond the Whiteboard Blog

Did you know that BtWB also have a blog where the publish loads of cool posts?

Often they analyse the BtWB community with cool posts such as:

CrossFit Fitness Report
CrossFit Open Preliminary Analysis 

You can also see how Games athletes, like Dan Bailey, prepare the whole year for the CrossFit Games:

What did Dan do to prepare for 2016?

Beyond the Whiteboard is one of the most valuable resources we offer at CrossFit 1864, but it's only as valuable as the time you dedicate to using it and keeping it up to date. Keeping a consistent and thorough training log is one of the BEST ways to appreciate the hard work and dedication you put in to your training, but it also serves as a timely reminder to just how far you have progressed.

Having difficulties with BtWB or not quite sure how to access any of the features we mentioned above? Ask a coach and they'll be more than happy to help!


WORKOUT OF THE DAY

A) Strength
Every 90 seconds, for 12 minutes (4 sets each),alternate between:
8 Front squats
8 Bench press
*Warm-up to something challenging and make each set a tough one

B) Conditioning
10 minute AMRAP:
5 Deadlifts (125/80 kg)
10 Handstand push-up

31 Jan 2015 – Do you know how to effectively mobilise for squats?

Check out our blog on how we do mobility at CrossFit 1864, then get ready for some serious knowledge bombs....

WORKOUT OF THE DAY

A) Skill: The three pieces to effectively mobilising the squat position

B) 3 rounds for time of:
12 Front squats (60/40 kg)
12 Burpee pull ups
*Time cap: 15 minutes

This is a BtWB Fitness Level Workout under the 'Heavy' category

  • Remember, only log this as Rx if you do the workout EXACTLY as it is written above.
  • If you scale please select the 'scaled' option, and update the movements/weights, when logging your scores.
  • We have a long time cap for this WOD, so even if it's going to take awhile, try and do it as Rx.

20 Dec 14 - Beyond the Whiteboard and your Fitness Level

Enjoy today's blog (complete with pictures!) on Beyond the Whiteboard. This is the first in a series of blogs we will be publishing explaining Beyond the Whiteboard and all its different features you can use to help with your training. 


One of the many reasons we like Beyond the Whiteboard is their ‘Fitness Level’. This is a representation of your general level of fitness - complete with strengths and weaknesses - based on eight different categories: power lifts, olympic lifts, endurance, bodyweight, light, heavy, and long workouts.

Let’s take a look. Log in to your BtWB and follow along with the instructions as we go...

 When you log in, you are presented with this screen:

Btwbintro1864.jpg

When you click on your ‘Fitness Level’ (the number in the top left) you are taken to a new screen that shows you a breakdown of this number. The bars in blue show areas of strength (in relation to your overall level) and red indicates areas of weakness (again, in relation to the overall level). If you do not have a bar in one of your categories, it is because you have not logged enough workouts of that kind; therefore, your Fitness Level may only be comprised of 3-4 different categories and so may not be completely accurate.

Btwblevel1864.jpg

This Fitness Level is important, as this is how we differentiate our athletes into Beginner, Intermediate and Advanced and that dictates certain points on our programming (like the strength days!)

1-60 = Beginner level
61-80 = Intermediate level 
81+ = Advanced level

As you begin to fill in information for your eight Fitness Level categories, don’t be worried if you see your Fitness Level fall as well as rise. This is all part of creating an accurate picture of your strengths and weaknesses. That, and fitness is an undulating journey, not a steady progression…although that would be nice!

Breaking down your Fitness Level & Targeting Weaknesses

At the top of the screen is a menu bar, click ‘Analyse’ and then ‘Weaknesses’. From this screen you can start to identify the areas that you may need to focus on to increase your Fitness Level, but more importantly achieve a broad and well-rounded fitness (the goal of CrossFit!).

Take some time to look through the tables and read the information attached to each one.

If you have an area of weakness how do you go about addressing it?

1) Train CrossFit regularly and consistently: Yup, it’s obvious, but often overlooked. Coming in to the box once or twice a week isn’t going to cut it, no matter how hard you work during that session! Training consistently is the best way to progress.

2) Skill development: Skill is more often than not the limiting factor when it comes to progression in technical movements (snatch, clean, muscle-ups etc). So to improve this you obviously need to turn up to class, especially on our skills days, but you can also get some personal training sessions with the most awesome coaches around…. that’s me or Maria, obvs. 

Let us know if you have any questions about your Fitness Level or any questions about Beyond the Whiteboard in general. 

Now bring on the WOD!

Santahandstan1864.jpg

WORKOUT OF THE DAY

A) Handstand skills

B) 5 rounds for time:

5 Power cleans (60/40 kg)

10 Front squats (60/40 kg)

30 second handstand hold

Rest 90 seconds