The White Board & Accountability

Feb 8th, 2018

Category: CrossFit

The White Board & Accountability

#TBT Pat P – CF Fenway 8/2012

“The White Board”, Part 2
*See Part 1 Here

Post – WOD
Always Record Your Results, for your benefit as well as the coaches. Be proud of the work you put in. It’s never a good idea to be the person that only records the “Good Days”. There will be days where there is a time/score you’d like to forget. This can be a day where you learn the most about your fitness level. Check in with where you struggled and appreciate that you got to work on a “weakness” that day.

Jack upholding accountability

Your results are very valuable for the coach as well. Your score can and will help us aid in you achieving the results that you’re looking for. The more we can learn about you the better. Your results will help us see how to scale your wods in the future.

In some cases you may have taken on too much for that day, but there are also many cases where you may have taken it to easy. A coach can give you advice on which movements/loads to make more challenging and push you along to improving faster.

It’s also helpful for us to evaluate as a class how the WOD went and how many athletes achieved the time/score/load that was the intended stimulus for the day. With this information we’re able to look at what our weakness and strengths are as a whole. If half of the classes scores are missing, we don’t have as much information to work with.

Self Talk
When you approach the whiteboard, there are a couple of things you need to stop saying to yourself or out loud immediately.

“My score doesn’t matter, I scaled the WOD.”
If you’re intensity was there that is a huge win and you got better that day. You’re a part of this community and you should be proud to show your effort on the board.

“I just did (Fill in the blank) weight, reps, ect.”
You didn’t “just do” anything. You made time out of your busy day to come into the gym and push yourself to become a better athlete and person. Don’t downplay your work. Most of the class has probably scaled the work out in some way, so you are not alone.

These negative comments will not serve you to get better, in and outside of the gym. You most likely say these things out of habit. Make an effort next time you approach the whiteboard to stop yourself when those thoughts creep up. These small sentences keeps your brain associating the whiteboard as a defeat, when it’s really a celebration of your effort. Lastly, tell us when you get a PR, we are just as excited as you are!!

Warm-up
EMOM 6
1. 200/150m Row
2. 50 Double Unders
3. 20 Pass Throughs

Strength
EMOM20
Odd- 2 Squat Snatches
Even- 30 Double Unders

Mins: 0,2,4- 75%
Mins: 6,8,10- 80%
Mins: 12,14- 85%
Mins: 16, 18- 90%

WOD
3 Rounds
500m Row
15 Overhead Squats (115,75)

Level 2- (95,65)
Level 1- (75,45)
ADV – (155/105)

DISCUSSION 11 Comments

  1. Ryan Gould 02/09/2018 at 5:52 pm

    Snatch: 65-85 (wrist felt great on those)

    WOD: 12:05 L2 (8-7, 8-7, 15 on the OHS)

    Super duper sore from Wednesday’s workout, I would do this one again

  2. Andrea 02/09/2018 at 4:29 am

    snatch: 115-140
    wod: 7:55rx

  3. Jason Barrow 02/09/2018 at 1:48 am

    How about more people posting here too? The 7PM could use some more results to obsess over during the work day.

    EMOM: 95#
    WOD: 10:15 (115#, 575m, don’t ask why)

  4. Trevor 02/09/2018 at 1:33 am

    Side piece before class with Cam.
    8:33 Rx

    Snatch: 125
    WOD: 9:10 L2

  5. Cam 02/08/2018 at 9:21 pm

    I’ve been dogging it on writing my scores. Thanks for the reminder, CFS! Awesome post!

  6. goose 02/08/2018 at 6:51 pm

    Another great post D!

  7. Crowley 02/08/2018 at 2:51 pm

    snatch: 135-165
    wod: 9:30 rx

  8. Kurt 02/08/2018 at 2:26 pm

    EMOM: 105-135
    WOD: 10:48 L2

  9. JT 02/08/2018 at 12:19 pm

    Strength EMOM: 115-155 (failed the 2nd rep @165)
    WOD: 9:17 Rx