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Data and Percentiles in BTWB
Hey Team,
There's a lot of data you can get into when using the BTWB app. Aside from just logging your score, seeing your previous bests, and seeing the in-gym leaderboard, you can also gain valuable insight into the broader context of your performance.
With the recent Crossfit Open workout we did midweek and any other major CrossFit.com benchmark workout, Beyond the whiteboard tabulates percentile ranks and normal curves. Some of these workouts (like 12.3) have over 10,000 scores logged, giving the wod some pretty robust percentiles to check out.
The value of these percentiles is that you can see exactly where you stand in the "world" of Crossfit, AND they can help you determine future levels of performance. For example if you were 40th percentile in Open 12.3, you may expect to be around that percentile for other Open workouts with similar movements. You can use that info to plan ahead to aim for how many rounds or reps to achieve.
You may also notice that your percentile ranks are substantially better for certain types of workouts than others. for example you may rank relatively highly in short strength wods but lower in endurance. This can help you pinpoint your weaker areas so that you can move forwards to a more well rounded ability.
If you're a competitor, then your goal should be to be above the 90th percentile for ALL workouts... so when a benchmark workout comes up, check out what the rounds and reps are to hit that or above and put a bit of positive pressure on yourself.
At the end of the day, it's all about moving YOURSELF forwards but at the same time it helps to have some objective information to work from!
Good luck, train hard
Cam
TRAINING FRIDAY SATURDAY
WARM UP: 3x
Plate floor to overhead x 10
Spiderman lunge with twist x 5/side (stay in lunge while doing all twists for that side)
Double leg glute bridge x 15
SKILL: Power Clean 3-3-2-2-1-1, rest 2 mins
Build as you go!
WOD: Open?
Classic couplet, or something like that... tough combo for sure, so measure your effort!
AMReps 12 mins (3,6,9,...): Hang Squat Clean Thrusters and Row Calories
As many reps as possible in 12 mins of:
3 Hang Squat Clean Thrusters, 75/55 lbs
3 Row Calories
6 Hang Squat Clean Thrusters, 75/55 lbs
6 Row Calories
9 Hang Squat Clean Thrusters, 75/55 lbs
9 Row Calories
FG2: 35-45/55-65
FG1: training bar, consider thruster or squat clean only to develop technique