It is wonderful to see so many new faces in the gym!  Since many of you are new to CrossFit, I wanted to take a minute to tell you how important it is to track your workouts.  In a few weeks or months you’re going to want to look back at the athlete you were and compare to the athlete you have become.

Benefits of Tracking:

  • Can see the improvements you’re making
  • You can see when you are over working yourself (if your times/weights start increasing/decreasing)
  • Speeds up class as you will know what weights you’ve used in the past
  • Gives a sense of accomplishment
  • Allows you to set some reasonable goals

Since we are trying to make things easier for you, we are giving a new web based tracking system a try and I want to take a moment of your time to show you how to use it.

Entering a Score

You’ll see a “Whiteboard” Logo in the corner of the WOD listing.  Click and a balloon will pop up with the results from the day of anyone who has entered their score.  In the upper right corner a “+” sign will allow you to enter your information.  That’s it!  You’re workout is now tracked.  Entering your e-mail address does not mean you’ll get any spam mail from us, or anyone else, it is just the way you’re scores are kept in the system.


Searching for Past Information

Just as easy as entering your score is looking at past workouts.  Simply go to or find it in the menu at the top of the page.  Look for your name.  Click on it and you’ll see all your past workouts and it is searchable.   So later if you see a movement ina workout and you can’t remember what you used last time, just search for “snatch” or “clean” or even “row” and you will see how you did last time that movement was used.  Very Simple!



If you have any problems/ questions please feel free to e-mail me ( or talk to me at the gym (I’m the guy that brings the baby a lot).  There are some short comings to this system (PR tracking on lifts, mobile integration..) but I have been in contact with the company and I know they are being worked out.

Good Ol’ Fashioned Pen and Paper

In the meantime, if this technology stuff is not for you, well then go to staples, office depot, or your companies supply closet and pick up a small notebook.  Everyday, track your progress with the weights you used and even some notes on how you felt. Bring the notebook to class every workout.  Again, this will help speed things up as you won’t have to keep trying weights to see if it is too light or heavy…you’ll have a record to look back on.  It might even be worth taking some before and after shots and putting them in the book, you’ll be SHOCKED how much you’ll transform if you keep up with your working out and making some slight changes to your diet.

IF you want to be a little more savy thana  notbook, take a look at JournalMENU, they make some great log books and have a CrossFit flare to them.

Again, WELCOME to all the new members.  I really look forward to working out with you all!