Logging your WOD

Why do I need to track my WODs? (if you are a video person, scroll all the way down for a how to video courtesy of WODTogether. Actually, you might want to watch it anyway, it’s only 3 minutes long and goes over a few extra things.)

I’m sure you’ve heard us talk about how important it is to keep track of your work outs. If you honestly want to get better, you need to keep track of what you’ve been doing. Every week that we are on a strength program working off of percentages, you need to know the correct numbers for that. Besides, if you don’t keep track of your results, how are you going to know if you are getting any better? If we repeat a benchmark that we did 3 months ago, wouldn’t you like to know what your score was the first time so that you can compare? Take pride in progress! Or maybe, it will be an indication that we need to change something in your training or diet. On another note, you need a bit of context going into your work outs. If you look at the work out in the morning and see heavy deadlifts, you need to know what is heavy for you on a deadlift. If you see we’re working at 75% of your 1RM (one rep max), you need to know what your 1RM is. If you dont’ have a 1RM, but you are looking through your results and see that your 3RM is 150, that gives you an indication of what your 1RM might be, or at least what is “heavy” for you. For those of you who have been around a while , as classes get busier you are going to have to take the reins a bit more on what weights to use. Use your best judgement, but having an idea of what you have done before will help a ton. Nothing makes us more happy than when you come into class already having looked at the work out, looked up your previous 1RM -AND- calculated what your percentages should be.

How do I track my WODs?

Log into your WODTogether profile. Since you’ve already signed up for class, your name will appear on the list of members who came in for the WOD. Your home screen should look something like this:

Home Screen

You will see your name and the green plus button/s next to it. We did 2 parts to the work out this day and both need to be logged. The first part was a snatch complex and the second was our run/push press WOD. You will see a green plus button for each work out that is on the white board for the day.

Click the green plus. Let’s start with our snatch complex.

Snatch Complex

Your date should already be correct. After that it is asking for top load. We were working at sets of 3 with progressive loading for this complex , so I will enter in the heaviest set I was able to complete for the full set of 3. Failed sets do not get entered as top load. Next it is asking me what level I completed the work out at. If you completed the work out with the prescribed weights and movements, please click RX. We ask that if you did not complete the work out as prescribed on the white board, please click RX-1, RX-2, RX-3, or RX-4. Which level you click is up to you and whatever you feel is appropriate. If you one-upped the work out and went heavier or completed it with more difficult movements than prescribed, by all means, please click RX+1. You might also hear us refer to this as “firebreather.”

Once you click an RX button, the entire work out will drop down for you to enter more detail.

Snatch Complex 2

Start entering in your weights – once you enter in a weight hit tab. Text will pop up asking to change all of the same movement to the weight you just entered. If that applies to your work out, click the text and the program will take care of changing the rest for you.

If you need to change a movement, you can do that. Click on the movement that you need to change and search for the movement that you need to enter in. Once you find it, just click on it.

Change a movement

You can also delete a movement or add an extra movement. You can delete or add a full round if you need to. Click on the gear icon to the right of one of the movements. It will prompt you to either delete, add a movement before or add a movement after.

Once you have your movements and weights entered in, scroll all the way down. You can set the WOD as a PR. Think of max lifts, girls, benchmarks, the more important work outs. You can set your mood for the work out. Being able to look back and recall how you felt about your movements and weights is handy. You can also enter in comments. Please keep in mind that everyone else can see these comments as well. This is a good place to put in reminders for yourself next time, or enter in any small scaling options that aren’t worth changing movements for. Examples of this might be “red band on pull ups”, “box push ups” or “used a medicine ball to squat on.”

Your final option is to share your work out on Facebook.

Snatch Complex 3

After that, just hit “save”.

Let’s do the run/push press WOD for another example. Here the score was for time.  I will enter in my time in minutes and seconds (8:14). I clicked RX-1 and adjusted my weight on the push press to 85 pounds instead of the prescribed 95.

Run push press 1

Scrolling down I entered in my mood and comments and hit save.

run push press 2

How do I look my weights up? 

Now that you have been logging every work out, you will need to be able to look those results up. On the left hand side of your screen, click on your name. It will pull up your profile and you’ll see a button for “benchmarks.” Click there and your entire CrossFit history will pull up in front of you. Click on any movement or weight and you will get more detail on what work out it was in, when you did it, how many sets you did, etc. Pretty awesome, huh?

Check out this video on how to log your WODs.

Let us know if you have any questions!

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Posted on August 28, 2014, in Uncategorized. Bookmark the permalink. 2 Comments.

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