CrossFit FW has a lot of beginners. The best thing about being a beginner is seeing growth and improvement in a short amount of time. Some of the downsides are puking, not being able to walk down stairs or sit on the toilet, calluses that will never heal…..but that’s all beside the point. We encourage you to keep a journal that tracks all of your workouts. Bring a spiral notebook to the gym, or buy one from us for a buck.
A second option, for you tech savvy young buckaroos is www.beyondthewhiteboard.com. Beyond The Whiteboard is an online journal. CrossFit Federal Way enters the WODs for the week and you log into Beyond the Whiteboard and enter your time, reps, score etc. The website tracks your performance. It’s especially helpful for benchmark WODs. I just entered my score for Kelly (today’s WOD) and I was able to compare it to my score from October 6, 2010 and July of 2011. You can also use the website to set goals, track your weight, and meals. Beyond the Whiteboard has a publish option so you can post results on your Facebook page and let the rest of the world know what a badass you are becoming. If you want to sign up for beyondthewhiteboard, log onto the website and request to be a member of CrossFit Federal Way. I will accept your request and you can use the website for free under your CFFW membership. Or you can email me at margi@crossfitfw.com and give me your email address. I will send you an invitation from BTWB. If you are old school, pencil and paper will always suffice.
Nothing is more gratifying that seeing your personal progress, and no, you will not remember. So take a few extra minutes to write down the WOD and your results or log onto Beyond the Whiteboard and enjoy your success. I can’t think of a better benchmark WOD to start with than with Fran!
This is crucial. For me, it’s been one of the most motivating factors of CrossFit. Being able to look back and, for example, see my last 5×5 strict press, not only gives me a goal to work toward but a huge sense of accomplishment when I set a new PR. Numbers don’t lie! Keep track of everything, even modifications. Because you might have done Fran before, but cant remember that you used a small band and 55# thrusters. Keeping track allows you to see that, set a goal of rx’ing, and entering in a new PR Tuesday night!
I’ve also seen that posting on FB spreads the gospel that is CrossFit. People see what you’re doing, get curious, ask questions, and end up joining a gym! It’s amazing!
Couldn’t agree with this post and Amy’s comments. I have been using Beyondthewhiteboard since I started and it has been great for keeping track of everything, especially goals. If you don’t have goals set some. First pull up? first muscle up? 3 min Fran time?
While I am up here on my soap box, I highly, highly recommend you take an honest picture of yourself. “You+6months” will thank “current you” for doing so.
Good to see all the new faces, good luck everyone!
OK OK.. I’m moving from my scratch pad to BTWB!! It sucks flipping pages to find the WOD or strength I’m looking for to do comparisons.