By Dan Finck
Constantly varied, functional movements, executed at high intensity is one of the ways we define CrossFit workouts and one of the main reasons our program is so effective. At NoCoast we use this definition as our guideline to program each day.
As we enter our 6th week of training at the gym, you may have noticed that a large portion of our strength work has been working up to a heavy single on various lifts. This is important for two reasons; first, knowing your 1 rep max for a variety of lifts is a great way to show your strength progress as we repeat these lifts. Second, as you get a better understanding for how much weight you can handle, you can use this information to properly adjust the weight for our own workout. You’ve probably noticed that we’ve been prescribing a percentage of your heavy single, a.k.a your 1 rep max on a few workouts during the past few weeks. The more we’re able to do this, the more we’ll be able to program workouts that are specifically tailored to each individual.
This is why we’ve invested in Beyond the Whiteboard, and why we think this program is so valuable. The more workouts you log into Beyond the Whiteboard, the more information it will provide to you. This information will track and show your progress, it will allow you to use percentages during your workouts, and it will give you a 3 month snapshot of all the work you’ve done.
We’ve always encouraged our athletes to log their workouts and how they feel. Normally this was done in a notebook and the only one who had access to it was the athlete. Now that we have a way to track all of this online, we (coaches) have another tool to help coach you better, you can find benchmark WODs and benchmark lifts at a click of a button, and we can all hold each other accountable as we record and post our results each day.
The only thing you have to do is show up, work hard, and log your results to Beyond the Whiteboard each day and you’ll be on your way to a more personal and effective program!
