WOD 12/02/15
8 Minutes of Pulling/Jumping Mobility (click links for details)
A- WU- 3 RNFT of: 15 Air Squat/10 Push Up/5 Ring Row/20 Hollow Rock + 90 Seconds Banded Good Morning
B- DeadLift- 10 Minutes To A Challenging Single
C- Christine- 3 RFT of: 500M Row/12 DeadLift (BW/.75 BW/.50 BW)/21 Box Jump (24/20/18“)
*D- In as few attempts as possible accumulate 2 Minutes In an L-Sit
*= complete as much as possible in time remaining.
Post your scores on Wodify.
how are you enjoying wodify???? Soooo far so good 🙂
check out our first daily leaderboard
https://app.wodify.com/Performance/WhiteboardEntry.aspx
Please email me if you need help making the switch from Mindbody over to WODify.
Why are all the Male DL scores tied for 1st?
Looks like it thinks 1×1 is the score
Attention People!!!
You should be using the CF Whiteboard. However, that system is being replaced by an even BETTER system you should also be using (WODify). To get you started on the new system, you should EXPORT all of your saved data from the CF Whiteboard so you can put into Wodify (NOW LIVE!).
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 .csv”
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 #2 courtesy of Vinnie and Matt:
“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.”
SO: You will need to add your previous PR’s manually to WODify : click the My Performance header and then choose the Add Performance tab. It’s pretty intuitive though I’m sure Caroline could do better (don’t forget to check that RX stamp!). CF Whiteboard’s export data is pretty sortable also, if you’re into excel spreadsheets.
I’m impressed with WODify so far. And I’m sure it makes our coaches lives much easier.
Have fun everyone!
-Smanik OUT 3x.
Thank you for this post Smanik. I was literally just wondering how I was going to help explain to folks how to export their data. This saves me a lot of time and energy. Great post, thanks again!
Oh, and thank you to Vinny and Matt for contributing.
I have to apologize to the morning crew females. The rx deadlift is body weight not 75% body weight. I’m so sorry. I can’t believe that slipped by me.
Wellness Challenge Total for 12/02/15 = 8 pt
Start of Day = 3 pts
Workout for 60 min = 1 pt
Sleep for 8 hours = 1 pt
Stretch for 10 min = 1 pt
Submit Nutrition Log via MyFitness Pal = 1 pt
Daily Challenge = 1 pt
What is the daily challenge?
Nice work Monica!
A) Complete
D) Snatch (Blocks, ATK) – 74kg
+ 8Min EMOM 3@125
B) 405lbs
C) 11:49@205lbs
E) 5xMax UB C2B – 10/9/8/7/6
F) Row – 5:00 Max Effort / 1:00 Recovery / 3:00 ME – 96/10/55cal = 2/3 of a bag of peanut M&M’s
Regular size or sharing size? O.o lol
Wellness challenge 11/2/15
8 points
Start of the day 3pts
Slept for 8 hours. 1pts
Stretch for 10 mins. 1pts
60 minute wkout. 1pts
Daily challenge. 1pts
Myfitnesspal. 1pts
Wellness Challenge 12/2/15
2
Start with 3
No Sleep – 0
Stretch – 0
WOD – 1
Diet -1 Coffee/ -1 for going over blocks
BUT i ate only good primal foods today I’m excited. NO Garbage
A) Complete
D) Snatch (Blocks, ATK) – 80kg
+ 8Min EMOM 3@140lbs
B) 405lbs
C) 13:10 @ 180lbs
E) 5xMax UB C2B – 15/7/9/8/7
F) Row – 5:00 Max Effort / 1:00 Recovery / 3:00 ME
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 point for protein shakes
Total = 7 points