What a way to start off our online logging with beyondthewhiteboard.com! All the coaches were truly impressed with everyone's commitment to "intensity and effort" during last week's Fran workout.
From people doing their first ever Fran, to members hitting pr's, to the top dogs achieving some world class scores, it was a successful workout across the board for Vic City! I was also really glad to see people really pull together and cheer each other through the later rounds - there's nothing like the support of your friends to pull you through when the going gets tough!
Two great functionalities of BTWB are seeing the leaderboard be updated as people enter their scores and being able to support people's effort by commenting or sharing emoticons alongside their scores.
If you want to see the leaderboard as it stands right now, click HERE (and play with the filters to see Rx, Scaled, and other options). If you haven't yet registered for BTWB, click HERE and you will automatically join our gym for free.
As we move forwards and complete more workouts, you'll see your Fitness Score adapt and you'll get a more true idea of where you stand across the board. Once you've gotten 20 or so scored entries, you will have a robust number from which to grow your fitness in many ways.
It's great to see so many of you on there already, but let's get more on board to make the most of this amazing wod tracking tool!
TRAINING MONDAY - TUESDAY
WARM-UP: 5 minutes of Cindy (slow pace) - 5 pullups, 10 pushups, 15 squats
WOD: CROSSFIT OPEN 12.3
This is a great opportunity to get another Fitness Score eligible workout under your belt. If you've got even a few TTB, give it a go and see how far you can get!
Reminder that the shoulder to overhead movement for this workout is Push PRESS so watch that knee bend!!
Coach Cam's score from 2012: 345 reps
Coach Dub's score from 2012: 321 reps
Coach France's score from 2012: 307 reps
MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar
WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 20" box 75 pound Push press, 12 reps 9 Toes-to-bar
MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps or step-ups, 20" box 95 pound Push press, 12 reps 9 Toes-to-bar
MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps or step-ups, 20" box 55 pound Push press, 12 reps 9 Toes-to-bar
FG: 55/95lb, Hanging Knee Raise sub for TTB
TG: Scaled as needed