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

16 July 2015 – Measuring Progress on Beyond the Whiteboard

In this post we are going to look at how you can chart your progress on Beyond the Whiteboard (BtWB).

BtWB is set up so you can easily see how your progress is going. Some of the more obvious places to look (which I won't cover in great detail) are...

Fitness Level: Your overall 'Fitness Level' gives you a good gauge of your progress, by clicking on your fitness level number you can see its increase/decrease over time and also quickly identify areas of strength/weakness.

Individual Movements: By typing a movement into the search bar e.g. 'back squat' you quickly pull up your history with that movement such as rep maxes (the heaviest load you can lift for a given number of reps e.g. 3 rep max), when and what previous workouts you completed containing the movement etc.

What about individual workouts? How can you see if you have improved if you repeat a workout a few months apart? This comes down to power output, measured in foot pounds per minute. If you want to see improvement, this has to increase.

If you search for the workout in question using the search bar (in this case, 'Grace'), and then click on 'History' you can see all your past results for the workout, and also a graph which plots your results against your power output.

From my examples above, my last 3 attempts at 'Grace' were all at 60kg, but the time increased from (1) 2mins 52secs, to (2) 2 mins 38secs, to (3) 2mins and 9secs. As the graph shows, this is an obvious increase in power output. So I have made definite progress....#GAINZ!

What about if you repeat a workout but use a different weight or a more complex movement? For example the first time you did 'Grace' it was at 50kg and was finished in 5mins 24secs, but the second time you used 60kg but completed it in 6mins 47secs. Well, the same thing applies, it comes down to your power output.

Below is an example of an athlete who completed Grace at 50kg in their first attempt, and then a few months later at 60kg. We can see from the pictures below that at the heavier load and a slightly longer workout time, the power output actually dropped 9.4 (ft*lb)/sec.

Before you look in horror at this athlete's decrease in fitness.....

Things to consider...

1) Have you made progress or not? When repeating workouts, our ultimate aim should be for higher power outputs. That being said, a decrease in power output (when using heavier loads or harder movements) does not mean you got worse! You have done a workout with a load/movement that you could not manage before. So herein lies your improvement.

2) Off days: We all have off days and you will not feel like a 100% WOD-Killer every time you step into the gym. Not every session is going to be laden with PBs! Check back on our blog, A CrossFitters Road Map for the Intermediates Athlete.

3) What is the trend in your results: This is most important... are your results, fitness level and power outputs trending upwards? If they are then you are making progress!

Beyond the Whiteboard provides a very valuable tool for your training, provided you are consistently (and accurately) logging your results. 

So get logging!


WORKOUT OF THE DAY

A) Alternating EMOM x 20:
Minute 1: 2 Front squat (Heavy as form allows)
Minute 2: 10 Push-ups @ tempo 2020
Minute 3: 10 Ring rows @ tempo 2020
Minute 4: Rest

B) Front squat finisher
Drop the weight by 15% and perform 2 sets for max reps, rest 2 minutes between sets.

 

07 July 2015 – 'Nutts' & 800 m Time Trial

The CF1864 crew after the Battle of the Gods... Thanks to everyone who came down to support your coaches!

Coach's Note: This week's programming will feature loads of Beyond the Whiteboard Fitness Level Tests, including: 
- Mono-structural max effort 
- Gymnastic max effort
- Long met-con
- Heavy met-con
- Light met-con

So, make sure you log your workouts, bring your A-game and get ready to smash it!

WORKOUT OF THE DAY

A) For time: Run 800 m

B) "Nutts"
For time:
10 Handstand Push Ups
15 Deadlifts (115/80 kg)
25 Box Jumps (30/24 in)
50 Pull-ups
100 Wall Balls (9/6 kg)
200 Double Unders
400m Run with 20/15 kg plate

04 Apr 2015 – Déjà vu WOD

The boys getting ready for their deadlifts in our Throwdown Final!

A) 5 rounds for time:
6 Deadlifts
9 Box jumps (24/20")
12 Toes to bar

B) Beyond the Whiteboard Fitness Level Workout: 'Speed'*
Row 250m
Or
Row 500m
*Choose one you have not logged on BTWB

Don't Forget the Easter Schedule this Weekend!

Saturday 4 April
9 am and 12.30 pm classes (Regular Schedule)

Sunday 5 April
No Classes

Monday 6 April
10 am and 11 am classes (Sunday Schedule) 

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.

17 Jan 15 – Beyond the Whiteboard: Improving Your Fitness Level

This is our third in a series of blogs on Beyond the Whiteboard, the system we use at CrossFit 1864 to log workouts, identify strengths and weaknesses and track progress. Our first post looked at the Fitness Levels in general, and our second post was focused on how to accurately log your results.

Today, we will focus on how you increase your fitness level.

Beyond the Whiteboard's “Fitness Level” and “Weaknesses” features (in the anaylsis section) are designed to give you more information about your workouts and your present physical capacity. Everyone has their “Fitness Level” calculated which is represented as a number from 1-99. This number captures how your performance stacks up to the rest of the Beyond the Whiteboard community, worldwide.

"On average, it takes 19 Months to improve from a level 50 to a level 80."

New & Intermediate level CrossFitters can improve their fitness levels very quickly. The folks at Beyond the Whiteboard have found that If you’re currently between 1-60 and you stay committed and consistent in your training then you can increase your Fitness Level by up to 20 points per year.

"This rate holds true until you get to Level 80. Going from level 80 to 90 can take over 8 months, on average, which is 45% longer than it takes to go from 70 to 80."

Advanced CrossFitters have a tougher time (sigh)... on average it takes these guys about 5-6 months to improve their Fitness Level by 10 points.

To make Regionals, you need to be near a level 90, and top level CrossFit Games athletes will be around level 95! The difference between one or two levels at the top is huge and a single point progression can be a result of months of hard work.

Making progression

If you are new to using Beyond the Whiteboard you will find that your Fitness Level jumps up and down as you add information to each of the eight different categories: Power lifts, Olympic Lifts, Speed , Endurance,  Bodyweight, Light, Heavy and Long.

beyondthewhiteboard1864

But what workouts actually improve these levels? It's simple to find out. If you click through one of these categories you can see exactly what workouts or lifts are used when determining these numbers. Lets look at 'Bodyweight'...

If I click on the 'Bodyweight' category it takes me through to this screen

This is a list of all the bodyweight workouts (there are lots which you cannot see on the screenshot) that if I perform as Rx'd, will contribute to my Fitness Level number. To give you an idea of how many there are:

Bodyweight: Over 45 workouts

Light: Over 65 workouts

Long: Over 35 workouts

For a more comprehensive explanation of Fitness Level Workouts check out this blog post available on Beyond the Whiteboard. You can also view all 288 Fitness Level Workouts by going to “Explore > Workouts” on Beyond the Whiteboard, clicking the “Fitness Level” filter, and selecting “All”. From there you can easily log any of these workouts when you complete them.

Each week, we at CrossFit 1864 aim to program at least one workout from this exhaustive list so you guys can continue to fill out your Fitness Level. From now on, we will make sure to note on the blog when we are doing this workout and what it is contributing too, that way you can make sure you get yourself in to hit the workout! Starting with today's WOD... #sorrynotsorry

We are confident that if you stay consistent with training and eat/sleep/rest well you will be able to increase your Fitness Level at a similar rate to those we mentioned above. Although in the beginning you may see big jumps (and the occasional dip) you will definitely see results and become a lot fitter if you work hard, remember our blog on Intensity vs Technique? Yes, it will take some time to become very fit (Level 80+), that’s the harsh reality. I have been at level 87-89 for some time now, but I love the challenge of trying to nail that level 90! Here you can see how my level as undulated over the last 6 months...

My drop off between September and November came as I tried to fill out some of the categories I had no results for. It was a little depressing at the time, but it gave me a new drive and some weaknesses to work on.

All this means we will always have something to focus on and give our training some meaning, new targets to smash and new goals to reach

 In Fitness, just like life, the journey is the reward. Enjoy it.

WORKOUT OF THE DAY with COACH TOM!

This contributes to your Fitness Level under the 'Long' category

CrossFit Open 14.5

21-18-15-12-9-6-3 reps, for time of:
Thruster (42.5/30 kg)
Burpee (Bar Facing)
*Time cap: 40 minutes

07 Jan 14 – Beyond the Whiteboard: Logging your WODs

Phil recently posted a very informative blog about the Fitness Levels on Beyond the Whiteboard… have you read it yet? If not, be sure to check it out!

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.

logworkout1864.jpg

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:

weightscale1864.jpg

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...

movementscale.jpg

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':

gymfeed1864.jpg

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!

Speaking of Partner WODs....

Speaking of Partner WODs....

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
 

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