For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Emily on her way to a 4:00 minute PR.

Emily on her way to a 4:00 minute PR.

Beyond the Whiteboard Comes to CrossFit Roots

You are selling yourself short if you don’t track your progress.  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. Most importantly, you leave yourself with the potential to wallow through workouts.

The data recorded can be used as a pick me up.  Maybe you have a bad workout and leave the box 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 positive by logging your workouts!

Take Emily for example.  This Wednesday she did Nancy 4:00 minutes faster than 3 months ago and with 10 pounds more on the bar.  How did she know it was 4 minutes faster?  Because she logged her workouts with out paper system.  What a huge improvement and a huge boost to her training, goals, and focus.

For the past 5 months each of you have had a paper file at the gym to log your benchmark WODs and max lifts. Most of you have done a great job diligently logging your workouts, times, and scores.  We understand though that this system has holes.  That’s why we’re excited to announce that we are providing everyone with a Beyond the Whiteboard account.

Beyond the Whiteboard lets you post results and log the weights used for every workout, see previous WOD results, keep track of food and nutrition, track benchmark workouts like Fran and Helen, and view graphs of your information (Source:

We’re so hung up on progress tracking that we’re going to go one step further and keep a brand spakin’ hand-me-down Mac desktop at the box so you can log your workout instantly after a workout (thanks Mom and Dad).  What’s even better is that this way we can pull-up everyone’s previous results in a flash so when a workout comes up that we’ve done previously, you’ll walk in the door and know weights and times from the last time you did the workout.

To set-up your Beyond the Whiteboard account, click here and follow the instructions below.  Try to set-up your account this weekend.  We’ll do a demo at the box this week.

1. Click Sign-up
2. Create a user name and password
3. Confirm your account through email confirmation
4. Click Find Your Gym
5. In the Name Search, enter CrossFit Roots
6. Under Browse, click CrossFit Roots
7. In the top right hand corner, click Join CrossFit Roots
8. We will confirm your account and then you’re set!