8 Minutes of Hip/Pull Up Mobility (click links for details)

A- WU- 1 Round of:  90 Seconds Each @ 70% RPE- M.B. Clean+WB (HBD-10′)/Double Under (practice)/Row Cal + 90 Seconds Backward Banded Monster Walk

B- Squat- 8 Minutes WU To 80% of 10/06/15 + 3 @80% EMOM for 6 Minutes

C- 718 Wellness Challenge Benchmark:
4 RFT of: 200M Run
25 USSR K.B. Swing (2/1.5 Pood )
12 Pull Up (Ring Row)

Cardio

A- WU- For Time: 10 -1: Burpee/Ab Mat Sit Up

B- For Time 10 -1 Each Alternating Of: K.B. Snatch L (HBD)/ K.B. Snatch L / Goblet Squat

*C- Partner 2K Row/Max Reps WallBall (HBD-Max Height)

Post your scores to the Whiteboard.

 

6 replies
  1. Smanik
    Smanik says:

    Attention People!!!

    You should be using the CF Whiteboard. However, that system is being replaced soon by an even BETTER system you should also be using (WODify I do believe). To get you started on the new system, you should EXPORT all of your saved data from the CF Whiteboard so you have it on hand to put into the new system when it launches.

    To export your data:

    1) Under the MEMBERS tab, select Workout Log
    2) Sign In to the CF Whiteboard
    3) Next to your Login Name there is a dropdown – select “Download Athlete Data as .csv” or whatever equivalent it actually says
    4) Use Excel or the Google version of Excel to open the file
    5) Bask in the glory of your beautiful workout data
    6) (Optional) Smile

    I’ll be copy-pasting this on the blog for the next week or so, but tell everyone you see to do this while you can!

    Follow-up to questions asked… I do not yet know if you can push this data into WODify but once I have a chance to play with it, I’ll update everyone. My initial guess is you probably can’t, but I’ll confirm.

    -Smanik OUT 2x.

    Reply
    • Vinny C
      Vinny C says:

      I emailed Wodify they said: Thank you for reaching out to us at Wodify Support. At this current time we do not have any integration with Beyond The Whiteboard. As a result the only option at this time is to manually add performance via the ‘My Performance’ tab.

      Reply
  2. Matt R
    Matt R says:

    I got the same response…tried to reach out this morning:

    Hey Matthew,

    Thank you for reaching out to us at Wodify Support. At this current time we do not have any integration with any other external performance tracking systems. As a result the only option at this time is to manually add performance via the ‘My Performance’ tab. This can be done by:

    Add Performance

    Create your own or another athlete’s personal performance:

    Choose your Athlete
    Choose the Type (Gymnastics, Weightlifting, Metcons, Weightlifting Totals)
    Choose the Component (based on Type selection)
    Click ‘Add’
    Choose Date, Enter Rep Scheme, and Measure

    To Add a Custom Metcon:

    Go to Athlete Performance > Add Performance
    Choose your Athlete
    Choose ‘Metcon’ as Type
    Enter a Description for you custom metcon
    Choose your measure
    Click Add
    Choose Date and enter results
    I apologize for any inconvenience this may have caused but please feel free to reach out to us if you need any additional support.
    Regards,

    Pasquale Cipollone
    Customer Success Agent | Wodify® |

    Reply
  3. Eddie S
    Eddie S says:

    Wellness challenge 12/2/16

    Start of day 3 points
    Workout for 60min – 1pt
    My fitnesspal – 1pt
    Stretching 10min – 1 pt
    Sleep for 8hrs- 1 pt
    Daily challenge – 1 pt
    Minus -1 for protein shake
    Total points – 7 pt

    Reply

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