I’ve written before on the benefits of logging your workouts, but if you have forgotten the message, or maybe didn’t see the article at the time, you can read it here. This time, I’d like to focus on the details; how to log your results, and how it works within the beyond the whiteboard app. All of the screenshots used in this article are from the Android app, but to the best of my knowledge, the screens differ very little for iPhone users.
Logging a Workout programmed by the gym
This is the easiest, and probably most common way, you’ll record a workout. We do the hard work for you, entering all of the information, you just need to record your time, weight, score, height, or any other parameters required for the particular workout. Don’t forget this is an important opportunity to record how you felt, any other valuable information that will help you when you look back to analyse your progress.
In the sequence of screenshots shown, all of the steps for logging a workout are shown. First, click ‘Today’s WODs’ on the main menu, where you’ll be shown all of the CrossFit and Metcon workouts and accessories scheduled for that day. These will be live from 5pm each day. Select the one you have completed, and if you need to scale a movement, simply tap it (as shown in image 3) to bring up the variables. Make the change required, in this case the weight of clusters in image 4, then save the movement. Then, as in image 5, annotate Rx or modified, enter your workout notes, and hit save. This workout is now logged for you in around 30-60 seconds. Quicker than recording by hand, or electronically entering the workout yourself, but also easy to retrieve for future analysis and comparisons, if you’re either repeating the workout, or using it as a benchmark to work from.
Logging your weight
Let’s not get too wrapped up in body weight, it really isn’t all that important unless you’re under medical guidance to reduce weight, or you compete in a sport where weight classes matter. That said, it is a useful metric to track for several reasons, chiefly; btwb can more accurately work out your power output, and therefore your fitness levels (fitness is essentially maintenance of force production), we can calculate percentages for certain body weight, and we can track seasonal trends over time for better analysis. To log your weight, just follow the easy steps below.
Take the opportunity to measure your neck and waist, as these are also useful metrics to track over time. Whilst the numbers themselves might not be overly important, their trends might well be. I would recommend weighing and measuring yourself around once each month. This feature allows you to add a progress picture, which I strongly suggest doing, as often you’ll be able to see where weight has been gained or lost, which will much more accurately allow you to gauge whether it is a good or bad thing.
I strongly suggest sticking to metric, even if you’re not familiar with it, as this allows you to more easily calculate figures relevant to what you lift in the gym.
Logging your own workout
Maybe you can’t get to the box, and train at home, or elsewhere. Maybe you just go for a run, or a swim, or a bike ride. Perhaps you attend open gym on a Saturday or maybe compete in a competition. All of this can be logged, with just a little more work. The images below outline how to create a workout of your own. Whilst it would be impractical to show every permutation, a few practises will see you master this in no time.
You will be faced with a bunch of options, and the ability to either select movements, or choose from popular workouts. For this, I would suggest using the filter feature highlighted to narrow your results. If a workout is featured, it will be under popular workouts.
You might also want to track back through the last week or so, to a workout programmed in the box that you might have missed. Just follow the images below to find what you’re looking for.
In order to streamline your logging, it makes sense to use btwb for your journal entries too. Their function is simple to use, and can be viewed by simply logging into your app. A simple, quick access journal feature, that saves you having extra apps cluttering your phone’s homescreen.
Again, this feature offers us the option to add a photo. It might be a box you’re visiting on your travels, a beach you’ve visited and maybe worked out at, or just a snap that accompanies your journal entry. Either way, it’s a great system for logging your day.
Whilst you’ll need to pay an additional fee for macros, you can log meals for free. This a simple way to remain accountable, and work out both positive and negative trends over time. The huge advantage to logging your meals on btwb, is you can look back at the days you performed well or poorly, and work out if there’s a food trend that might be helping or hurting.
As you can see, there’s quite a lot of room for useful detail here, along with the open notes and photo sections so you won’t need to miss any details. Those of you planning on attending nutrition club will be using this, combined with the weigh in feature to log results, and provide tracking and analysis.
As with a workout, it doesn’t matter if you forget, or don’t have time just after you finish, you can always go back and put the information in later. Try not to wait too long though, we have a tendency to alter the quantities in our heads over time!
Another cool feature that btwb has to offer is lifestyle tracking. From sleep hours, to water consumed, this makes btwb a one stop shop for logging everything! Again, simple to use, and great for tracking, this is a few seconds out of your day that will help you track peaks and troughs in performance, but also in how you feel, daily ups and downs, and seasonal adjustments.
As you can see, this is a simple to use system, with no requirement other than to tap a few buttons to track important parts of your lifestyle. Isolated logging won’t yield much reward, but trends accumulated over time can be tracked to tailor training, recovery and other factors to improve your health.
The app offers several insights, but for more in depth tracking, I’d suggest logging into the website on your laptop or computer once every month or so. There are a wide range of metrics you can consult, from body weight tracking graphs, to max lifts, and overall fitness level. Btwb will also be able to tell you relative strengths and weaknesses, allowing you to focus your attentions more carefully. Below are a selection of the data available to you through the app.
This function, available by pressing your profile picture, allows you to view all of your activity, including quickly referencing PRs, and view previous attempts at benchmark WODs.
By viewing squads, you’re already part of the CrossFit GTF squad, but you can make your own with your friends, it’s a chance to see everyone else’s efforts, and congratulate them on their progress. A great way to keep motivated through the successes of your friends. You can view your imbalances, major lifts, box leaderboards for a variety of categories, and much more. The images below are just a selection, but play around with the app and see how much use you can get from it, or if you can spot any trends that can help you improve.
All of these pieces of information, combined with the many more available, can help us track progress, eliminate damaging behaviours, and identify what works for us as individuals. It also holds us accountable, and gives us a real world representation of what our efforts mean. What is a 50kg clean? How fast is a 7 minute mile? What’s a good Fran time for my age and sex? This is how you find out.
Whether you train twice a week, or you’re a 10 session per week firebreather, you want to be improving. You don’t want to go backwards, and you don’t want to create a big imbalance. Sometimes we need to zoom out to work out what we need, and if what we have been doing has worked. This is the easiest way I’ve found to do that, and hopefully some of these tips can help you maximise what you get for just $5 per month.
If you have a favourite feature, or have a question about the software, pop it in the comments, and I’ll try to get back to you.