Entering a workout like FGB

So… I have gotten a bunch of you guys who want to know how to enter a workout like Fight Gone Bad

 

We have a couple ways to do it, but the easiest and most accurate way would be:

1. Choose “Timed Workout”

2. Choose the 4-5 movements in the workout (wall ball, SDHP, box jump, Push Press, row & rest **dont forget this one** for FGB). Leave the # of rounds as 1

3. Set the time in the next screen as 18min (15 minutes of work + 3 min of rest)

4. Enter total reps done for each movement and weight.

 

OR

Change rounds on Step 2 to 3 rounds and enter the number of reps in each round separately.

 

Hope this helps

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Big Changes on Science Behind Sweat

Shortly many of you guys will start seeing some big changes on the site. To help you navigate through some of the changes please read below…

Overview of changes:

1. Profile page will now be a great dashboard showing you how you are “winning” and where you are “losing”(hopefully not!!) in your fitness (you got a preview of this yesterday).

What it looks like now: • What it WILL look like soon:

KEY CHANGES:

1. The 1-RM and CWC(conditioning score) charts have now moved to the analysis page

2. The CWC top-20 has been updated to show first name, last initial and gym affiliation of the individual

3. 6 new panels on the dashboard — a)workouts entered broken down by week, b) conditioning score and how it is changing c) most amount of work done in a single workout d) your ranking based on conditioning e) most and least used muscle groups and joints f) projected 1-RM’s on several lifts

And for the Pièce de résistance — the analytics that we have been promising you guys. Couple major insights on this version

1. Impact of different muscle groups on workout times and work output (i.e: which muscle groups and joints have the biggest positive and biggest negative impact on those outcomes)

2. How do you compare to other people very similar to you in those aspects

3. How can you fix you movement biases and deficiencies

Here’s how it will look. Clean UI and personalized recommendations.

We have made some significant progress in bringing you the cleanest UI and the first analytical tool in CrossFit. Keep telling us what you want and we will make big things happen together.

Work Capacity chart issues!!

Image

 

The chart above is one of the features unique to Science behind Sweat. Over the past couple of weeks, it has been brought to our attention that several of you have been having issues with this particular chart.

 

We are aware of the issue and have been working diligently on a fix. Rest assured, we also took this opportunity to make a bunch of other changes and improvements across the site. Coming up in the next day or 2 is a phenomenal change in the way SBS works in addition to the fix to the work capacity chart.

 

Here is a sneak peek:

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Next post to add details.

 

So you signed up for this Science Behind Sweat thing – now what?

One thing we learned in our recent survey was that a lot of users see Science Behind Sweat as simple means to log and track benchmark workouts.

Well, yes and no. Yes, we do that but there is SO much more cool stuff for you to track and learn about your performance! So yes, benchmarks are an important way to make sure you’re on the path to virtuosity, but you can also track your daily workouts.

As you enter more of your WODs, benchmarks, and 1 Rep Max workouts, you’ll be able to see how your performance in each workout stacks up against others. Are you better at Murph than you are at Eva, for example, and why? See where your workouts fall against your predicted work capacity, track which muscle groups you’ve worked and see how your work capacity is increasing.

        

Here’s a short video, narrated by our own Deepak G, that will walk you through logging your WODS:

We’ve just added almost 100 new, loggable movements, and new analytics are being added very soon, including the ability to compare your workouts to other users, and a warning system to let you know when you are approaching injury thresholds. We have some other cool tech coming your way that we’re pretty wiggly about, but we’re keeping that under wraps for a bit. (Squeeee!)

Logging WODS is even easier if your box is a Science Behind Sweat affiliate. For those boxes, WODS will be pre-populated on the site, so logging your work is easy. Coaches like it because it will allow them to look at overall analytics, see quantitative results of their programming, and make adjustments to better help you reach your goals.

In any case, we hope this is helpful and that you’ll shoot any questions our way. Meanwhile, work hard, track your progress and get better faster!

Your sparkle bestie at SBS,

Laura G.
laura@sciencebehindsweat.com

Wish, Command: 100 New Movements Added!

Thanks to those of you who took the time to provide feedback in our recent survey; you asked and we listened! We have updated our “Add Workout” section to include almost 100 additional movements!

Just a few examples: 

Snatch Grip Deadlift

Renegade Rows

Tall Cleans

Wall Climb

…and Ball Slams

If there’s a movement you’d like for us to add, just let us know and we’ll have Dan and Deepak figure out the calculations for it – both in terms of muscle group involvement and work done – and then get it into the system for you.  Hit us up using the form at http://sciencebehindsweat.com/contact or send me an e-mail at laura@sciencebehindsweat.com.

We’ve had a number of requests for scaled movements, which are next on the list. In the meantime, we’ll be adding a simple option to let you indicate if a WOD was scaled or not and then a space where you can describe the type of scaling.

Again, we appreciate your feedback. Please contact us any time with questions, requests or suggestions!

Work hard this week and, whatever you do, DO NOT  do this:

Your sparkle bestie at SBS,

Laura G

With the Games right around the corner, we are spending a lot of time looking up to the titans of CrossFit – people like Iceland Annie and Rich Froning – but on a day-to-day basis, it’s the people we work out with that inspire us the most.

Check out this video from our friends at CrossFit Greensboro – let us know if you agree!

“They did the work. I might have provided a path to get there, but they did the work.” – Coach John Meeks

VRTG Update: Prizes, Logging WODS, and just what is this VRTG thing anyway?

VIRTUAL ROAD TO THE GAMES UPDATE

  • VRTG Prizes & Last Week’s Winners
  • Now Easier to Log Competition WODs
  • Quick Overview – What’s This All About Again?

PRIZES & WINNERS

Congrats to the first round of winners in our weekly random drawing! Each week we will give away 2 $20 gift certificates from ReDefineFit http://www.redefinefit.com/ , 3 full-sized bags of Progenex product and 5 Progenex promo items such as t-shirts, wristbands and shaker bottles. Winners are randomly selected, so everyone who registered for VRTG is eligible.

Congrats to:

  • Christina Ison and Jakob Magnusson, who each won $20 gift certificates from ReDefine Fit
  • David Stevens, Daniel Johnson & Benjamin Faler, who each won a bag of Progenex
  • Travis Whatcott, Adam Levinson, Bryan Mashburn, Jonathan Chung and Jim Gilbert, who each won a Progenex shaker bottle

NOW EASIER TO LOG COMPETITION WODS!

Thanks everyone for your great feedback on the first VRTG competition WOD! One key thing we learned was that not everyone was aware that you had to log the WOD through the VRTG dashboard. We’ve added a button to the main ADD WORKOUT screen to make it easier.

Unfortunately, if you entered the competition WOD as a regular “custom” WOD, we aren’t able to track it for the leaderboard. We apologize for being high maintenance on this one, but we have to ask you to log it again through the VRTG button.

Srlsy, we hate ourselves. We’re super sorry. We’re doing burpees of contrition.

So sad.

WHAT IS THIS VRTG THING ANYWAY?

For those of you just tuning in, the Virtual Road to the Games offers any CrossFitter the chance to compete with others around the country in our virtual competition.  To be eligible for the grand prize of a $300 gift certificate for Rogue Fitness (4 total prizes for male & female winners in scaled & RX divisions), simply log 3 WODS a week on Science Behind Sweat, and complete and log each of 4 competition WODS as specified by our crack team of WOD crafters here at Science Behind Sweat (AKA Deepak and Daniel).

Everyone who registers is eligible for random weekly drawings of cool stuff from our sponsors. What’s not to love?


 

Once you’re done with VRTG, we hope you’ll keep using Science Behind Sweat to track your progress overall.  We already have a lot of cool analytics tools that you wont find anywhere else and we have more on the way! More on this in our next post.

Thanks for checking in with us, now get off your computer and go crush a WOD or something!

– your pals at SBS

Srs WOD crushing at College Hill CrossFit