Saturday, July 9th, 2016


          Beyond the Whiteboard

Why logging your workouts is important


If you have been at Crossfit Castle Rock for more than a quick minute then you have heard from one coach or another about tracking your fitness. Every member who goes through our On- Ramp class hears a speal about the basics of Crossfit, the importance of intensity, and the best way to track progress & see results is by logging your workouts. In fact not only does logging your workouts show your progress, but it will speed up reaching your goals by giving you a guideline for how to attack the next WOD.

Remember the last time your coach suggested using 75% of your 1RM for the class strength, but you can’t remember your max. Tough, right? So you end up spending 10 minutes trying to find an appropriate weight and before you know it your 15 minutes of strength is up and you got one good set in. Wouldn’t you love an easy app that allows you to keep this info?

Or have you ever gone up to a coach before the WOD and asked them “what weight should I do for the workout ?” While we have some amazing coaches who are great at modifying workouts they are not a magic 8 ball with all the answers. The reason being is there are way too many factors for a coach to remember or know exactly what weight is appropriate for you. Sure we can give a great recommendation, but there are many variables we can look at to help guide us:

  • How many reps were in the workout last time you did this movement at a certain weight?
  • How did the weight feel?
  • Was it unbroken each round?
  • Did your technique hold up?
  • What is your max for this lift?
  • How do the other movements in the workout stack up in your strengths and weaknesses?

Truth is it can be very difficult to remember these things without logging your workouts. However, if we have all the data we can continue to make constant individual progress each and every workout to improve your fitness.

So now we all agree their is a huge benefit in logging workouts, but who really has the time? Well because we believe it is so important for you to reach your goals we at CFCR have done some research and feel we have found a great answer to this dilemma. This post is your first introduction to “Beyond The Whiteboard.” We will soon be implementing this tracking tool as resource to help you on your fitness journey. Beyond the Whiteboard is a website and app that makes it extremely accurate to not only log your workout, but give you great statistical data to analyze your strengths, weakness and any holes in your fitness. It will record old workouts so you can set PR’s when benchmarks come up, and can even help you analyze specifics so you know what you should spend more time doing.


Partner WOD

20 Minute AMRAP of:

Partner 1:

6 K2E
8 Thrusters, 135/95,115/75, 95/65#
12 Box Jumps 30/24″

Partner 2:
200m Run with sandbag,

Partner #1 will perform the work listed above. Partner #2 will run 200m with a sandbag. Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 200m, while Partner #2 continues work wherever #1 left off.

JFruh.Longo 8+22
Ren.Erin.Joe 9+12
Gary.Darren 6+15
KDawg.Alissa 8+24
Bill.Aimee 11+11
Meghan.Georgia 8+6
Corrigan.PDiddy 8
Matt.Chaise 5+6
Jeff.Michelle 8+9
Sneed 4+16
Jenn/ Carrie 9
BRad/ Ellie 8+20
Beth/ Mel 13+14
Belinda/ Ryan 10+7
Josh/ Bri Smitty’s 9+21
Don/ Maryanne 7

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One Comment
  1. Aimee Feldhake Reply
    Sorry!! I think we totally screwed that up and really had 9+11...sorry!!

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