To setup your account so that you are a member of the Ironstone gym click this link and create an account by putting in your information. If you already have an account go to your user menu > switch gyms and then search for CrossFit Ironstone. We will accept your request shortly.
Once you join the gym you will be able to see all of the programming that is applicable to you. We will write another post on how our programming works shortly, but for now understand that there are two main levels of programming. For the strength work discussed in the last Blog entry you will find the 5×5 for novice athletes on level 1 track and 5/3/1 for more advanced athletes on the level 2 track. Most of the time the Conditioning piece or WOD will be applicable to both levels of athlete (with appropriate individual scaling). When this happens you will find the WOD on track 2. On the odd day we may specify a modified version of a workout for Level 1 athletes, in which case it will show up on the Level 1 track. By default you will see all tracks, any of your own additional programming you do, and the Mainsite CrossFit.com workouts.
You can disable the Mainsite WODs from showing by clicking on the circle above the tracks. From here you can easily find out more about each workout by clicking on it. Once it pops up you will get the details of the workout, any special instructions, and the option to log your results in the top right.
When you log your workout you just have to add your weights for each set or your time if you did the workout as prescribed.
If you have done a different number of reps or modified the movement somehow, click on the movement or reps and you will get a box allowing you to change the number of reps completed for that set or the movement.
Beyond the Whiteboard also offers many other functions, we encourage you to explore the analyze feature lifestyle log, and other components. At the base level it works as a great logbook and will show your progress on each lift over time, tell you whenever you repeat a workout and PR, and how you stack up next to the gym and population norms.
You can also log any of your own work you do at the gym or on your own by going to log > workout and building one using the templates provided. Have a look when you have a moment. For android and Apple users there is also an app that you can download to log your workouts directly from your smartphone.
Cheers and happy logging! Note: if you are inactive in logging workouts on BTWB for over three months we will remove you from the gym list on BTWB as we pay per account. If you become active againwe would be happy to re-add you to the gym list.