BEYOND THE WHITEBOARD – YOUR PERSONAL TRAINING LOG
One of the great aspects of CrossFit is that it provides measurable, observable and repeatable data, and we can use this data to see if you are making progress.
As the weeks, months and years go by, you will notice that there are some workouts or movements that regularly re-appear in the programming (Strength Day Rep-Maxes, “Cindy”, “Fran”, Dead Lifts, Toes To Bar, etc). By testing and re-testing these workouts & movements, we can see where we are and also how far we’ve progressed. Unless you have a photographic memory, or you are making the effort to actually log each & every thing you do in the gym, you’ll quickly find that it is impossible to remember all the weights you lifted in the past, or the times for each individual workout, & the scaling you used etc. If you are not tracking any of this information, how can you ever tell if you have improving? How can you tell where you are weak and where you are strong? Well, to make this process easier on you, we are providing every member of CrossFit CBD* with a Beyond the Whiteboard (BTWB) account as part of your membership! *= Must be an fully active member & up to date with payments, etc. If membership lapses and is not renewed within a certain time frame the account will be shut down. Here are just SOME of the cool features... . BTWB Fitness Level: This is your overall ‘Fitness Level‘ which gives you a good gauge of your progress. This level is calculated your performance in a number of key categories (strength, speed, power, endurance, bodyweight, power lifts, olympic lifts, light, heavy and long) and by clicking on your fitness level number you can see its increase/decrease over time and also quickly identify areas of strength/weakness.
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Breaking down your Fitness Level & Targeting Weaknesses: From the analysis dashboard you can start to identify your areas of strength and the areas that you may need to focus on to increase your Fitness Level, but more importantly achieve a broad and well-rounded fitness, which is of course the goal of CrossFit!
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Individual Movement History: 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. So whenever the programming calls for you to use certain % of 1 rep maxes then you have all the date easily to hand!
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Individual Workout History: 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 the case below, ‘Fran’), 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.
You have to know where you have come from to see where you area headed.
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You will be receiving a message about your free account in the coming days. You will also be issued a username (your email we have on your mind-body profile) and we will issue a semi-generic password (change this at your convenience). Please note. if you do not want an account please make it known. And if you do not use your account for a period of 10 days or more then it will be closed. You will be able to begin logging your workouts from this coming Monday 4th January 2016! (You will automatically be linked to the CrossFit CBD Track so our WoD's will already be putted ready to log. Also over the next week we are back logging all posted CBD workouts dating back to the CrossFit Total we did on 19th October. Go back and log any results you have for them (look up the web post and check the photo of that day if need be). This will give you all a chance to play about with the website and get a feel for things. (They also have an App available to download too! As we have also just finished with the CBD 12 Days of Christmas you get the chance to record a whole bunch of benchmark workouts too! Also you can log any exercise you do into it as well. Anything extra you may be doing in 'Open Gym', during 'Barbell Session' or even the "Coaches Challenges". Simply go to "Log", then to "Workout" and you will be presented with all the relevant options in which to create your own workout. Should you have any questions about using the website please direct them to Karl@crossfitcbd.com Stay tuned for some more “New Year, New Updates” posts in the coming weeks!
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