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CF Whiteboard – look to the right!


CF Whiteboard – look to the right!



8 rounds of:
Run 400 meters
Rest 90 seconds

Check out the CF Whiteboard in the upper righthand corner of the post each day and LOG YOUR WORKOUTS!!!

CF Whiteboard

You may have noticed that recently, many of the group classes have a strength and metabolic conditioning component within the hour.  We’re trying out some new programming that we believe will help all of our athletes progress in all areas of CrossFit.  You’ll still notice our dedication to following the CrossFit mainsite on a one week delay as well as a designated effort to improve strength and awareness.

Now, more than ever, those numbers are important!  Like really important.  Like your coaches dream about a day when all of their athletes track their workouts enabling them to progress quickly and reach their goals. As we progress from week to week, the loads that you logged the weeks prior will inform and determine your workout loads in the weeks to come.  In addition, those numbers help you get the maximum benefit from the work and effort you put in every day at the shop.  This is how we dial in every athlete to make sure efforts are scaled for maximum power output and productivity.  So, whether your goal is to be more fit, lean out, make fitness a part of your daily routine, or have fun – start tracking those numbers!

You are selling yourself short if you don’t track your workouts. Without writing down your workout times and weights, max reps, and skills developed you have no way to gauge your improvement or identify weaknesses and accomplishments. Heck, you have no way to tell if this CrossFit stuff is really working!  Most importantly, you are not holding yourself accountable for your performance.

The data can also be used as a pick me up.  Maybe you have a bad workout and leave the shop feeling disappointed.  A quick look at your log and you see that in the grand scheme it was just one bad day, you PR’ed your CF Total the week before, and three days before you did Helen :28 seconds faster than three months ago.  Without that information your imagination can run wild with negative thoughts about your training and it can derail you. Stay on track and keep helpful information by logging your workouts!

So, what’s the best way to track your progress? Whatever works for you!  In the past few weeks you may have noticed the Whiteboard button at the top righthand corner of every post.  This is a FAN-FREAKIN’-TASTIC way to log your results.  Developed by our very own athletes, Collin and Faye, CF Whiteboard is a virtual whiteboard lets you track your progress right from the Roots webpage.  And what’s even better is that very shortly athletes will be able to recall workouts and lifts.  In the meantime, you can always go back to the workout and view the log from that day.

SO…check-out the Whiteboard button and get logging!  And who knows, there might be an additional aide showing up at the shop in the next week to help your efforts!

4 Responses

        1. TYD

          Hey!  We already have a lab coat-wearing, HP calculator wielding…  Oh wait, never mind.  I’m not an orangutan.

          I’m ok at calculating percentages, though.