How FIT are you?

Logging and keeping track of your workouts is an important part of training for competition. It allows you to remember what you've done, what needs to be done, and to see what needs to be fixed. I've been pretty good at logging my workouts here for over a year but I have recently come across a better way of logging workouts...and it is beyondthewhiteboard.com. I have heard of this service before but it wasn't until reading their latest blog post that made me really want to start using it. The blog post is entitled:

"How Julie Foucher Became Julie Foucher". 

Since 2009 Julie Foucher has recorded her entire #CrossFit journey on Beyond the Whiteboard. Julie was nice enough to answer are questions and let us analyze her numbers. Find out how Julie became Julie Foucher.HyperFit USA (CrossFit Ann Arbor) #Research

READ THIS ARTICLE ON JULIE AND HOW SHE BECAME ONE OF THE FITTEST WOMEN ALIVE IN LESS THAN 5 YEARS. She logged her workouts on beyondthewhiteboard.com which was able to track her progress as she trained hard day in and day out. Beyond the whiteboard is a great tool for people that want to track their progress and see where they rank against the 70,000+ people that also use the service. The website is great because you can track total volume in every movement and also total weight lifted in each lift. What I noticed is that Julie increased volume of reps and pounds lifted gradually over the 5 years that she has been doing CrossFit. If you do not increase volume then you will probably reach a plateau at some point. I will start using beyond the whiteboard after dynamic duo just to make sure that I maintain volume, and gradually increase the volume over the long run. In order to get better at my weaknesses I must make sure that I maintain a minimum volume each week on a certain movement and add reps/weight to make sure that I build those weaknesses. I have made it a point to log my workouts on here but I am now going to also log them on beyondthewhiteboard.com to make sure I stay up on my training. 

Here is an example of what beyond the whiteboard does with Julie's Numbers with some well known benchmarks:

WORKOUT	2009	2014	IMPROVEMENT
Fran	4:58	2:13	-2:45
Grace	5:18	1:25	-3:53
Diane	28:37 (2010, strict)	2:16 (kipping)	-26:21
Angie	20:30	12:47	-7:43
Nancy	15:00	10:56	-4:04
Karen	12:26	6:16	-6:10
DT	18:20	4:29	-13:51
Nate	10.3 Rounds (2011)	19 Rounds	+8.7 Rounds
2K Row	8:52	7:50	-1:02
Deadlift	185 lbs	310 lbs	+125 lbs
Back Squat	165 lbs	257.5 lbs	+92.5 lbs
Snatch	85 lbs	172.5 lbs	+87.5 lbs
Clean & Jerk	100 lbs	210 lbs	+110 lbs

In addition to comparing benchmark workouts, the service also compares workouts that you repeat that are not benchmarks. It will also compare how many pull-ups(or any other movements/distances) you've completed last month (or any other timespan) compared to recent times. Check out the article posted above and also the video below for more info on beyond the whiteboard. 

Anyway, now to log my workouts a few more times until I start doing it on beyondthewhiteboard.com after the Dynamic Duo. 

Wednesday

Every 2:30 for 8 rounds perform

3 muscle ups + 10 HR Push-ups + 15 abmat sit-ups + 200m Shuttle (110 out/100 back)

*if you have extra time, then rest. 

Thursday

10 minute EMOM

1 snatch + 1 snatch balance + 1 OH Squat

rest 3 minutes

10 minute EMOM

1 Clean (start at 205# and build to heavy) (ended with 335#) 

Rest 10 minutes

10 rounds: 

150m ski erg

10 chest to bar pull-ups


Friday
2 Rounds with no timed rest between EMOMS
5 minute EMOM Wallballs: 10-12-14-16-18
5 minute EMOM KB Swings (70#): 10-12-14-16-18
5 minute EMOM Burpees: 10-11-12-13-14-

Split Jerk Work with moderate weight - Triples and doubles