WOD: Max Effort on the Bar & Rings
Pick 2 or more of the Max Efforts listed below and arrive at your best in 30min (scaling is ok wherever appropriate, e.g. “max number of pull-ups with green band”):
Max Effort Pull-ups
Max Effort Strict Pull-ups
Max Effort Weighted Pull-up
Max Effort Ring Dips
Max Effort Weighted Ring Dip
Max Effort Muscle-ups
Post WOD Results (beyondthewhiteboard.com)
Announcement: Check “Post WOD Results” link on the left, in the Members section. This link will bring you to our page on beyondthewhiteboard.com and will let you log your WOD results. It’s a great website and I recommend you to check it out. It allows you to: record your results for any kind of WOD, workout, or max effort, track your change in body composition, track your daily zone meals (and use the results to reveal nutrition’s influence on your CrossFit performance), view how you rank in your WOD results among other CrossFitters around the world, etc. It’s got 30-day trial and is a $3 per month or $33 per year afterwards.
If the above site is a bit too much for you now, chose one of the many other options, but please DO LOG YOUR WOD results. You will thank yourself later. Your many options are:
- Buy a simple composition book (available at Duane Reade around the corner for 99c) and keep it at the box (otherwise you’ll lose or forget to bring it over and won’t log your results – happens all the time)
- Post your results in comments every day. You can then use the “search” function above to remind you where you stand
- Use one of the other many online logging services (many of which are free), for example: logsitall.com, wodclub.com
- Get an app for your iPhone or iPod Touch – wodapp.com
- Buy one of the many printed logbooks, specifically designed for CrossFit, for example: wodbook.bigcartel.com, thebenchmarkbook.com
Only a few months ago this was a challenging task.
Yesterday Hiroshi showed us a well executed back lever!
Congrats! Well done!!!
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What’s up with Beyond the Whiteboard being soooo slow. They need to up their server power or something. That alone will keep me from signing up
. Though, it looks like an awesome site.
i just noticed the sluggishness too. must be some issues they are having tonight. i haven’t used them extensively yet, though i heard only positive feedback so far. i know many crossfit affiliates use the service. send them a question..
Beyond the Whiteboard is awesome, but I did notice slowness today. This hasn’t been a problem in the past…
Hey this is Mike from WodClub.com… thanks for the shout out! We are right now currently in the process of adding lots of new features… give it a look in a week or so! Thanks again.