Warm-ups, Signing In, and Results Oh my!

Warming Up:
So we get it.  The fun part of coming into class is the lifting stuff and putting it down.  As coaches, we think so as well.  I mean who wouldn't.  The opportunity to come in and see how much you have grown over the last week, month, or year.  A heavy squat that makes it feel good when you can get past a spot we couldn't before.

And warming up...not so much. 

So why is the warm-up the single most important component of the workout everyday?  The physiological effects of the warm-up are widespread and extend to every aspect of your workout and can deliver increases in strength components, cardiovascular workouts, as well as gymnastics movements.  A good warm-up allows blood flow to muscles to increase, increases temperature of the muscles and adjust pH so that your body is primed for you to workout.  Image, a short aspect of training that could prime your body to do the movements more efficiently, and more effectively while also decreasing the risk of injury. 

Here at MCF, we love our athletes, the community that you bring along, and we desire to keep you active and healthy during your fitness journey.  By encouraging you through the warm-up, we look forward to seeing how you grow and develop, so please come in on-time and prime those muscles for the fitness you wish to pursue. 

Signing In:
Why should you be concerned with signing in to class everyday?  This may seem to be a small and insignificant thing, and in your daily scheme of things it certainly is, but this small action has the potential to provide such a greater opportunity for you at Mossy Creek Fitness.  Behind the scenes, MCF looks at this information to ensure that we are responsive to our community.  This kind of data can be used to ensure that we have classes being offered at the right times.  Whether we need to add an additional coach and offer other times.  By seeing trends in the sign in process, this can also influence and allow for changes in programming due to limitations on space and equipment.  Lastly, the act of signing in provides data to provide for strategic planning.  It helps make informed decisions on what equipment needs to be purchased next, and where the gym is going to be next week, next year, and even 5 years from now. 

Wodify has multiple ways to try and minimize the impact to your time.  By downloading the app on your mobile device (iTunes) (Google Play), you will be able to do while you are on the way to the gym (only while you are stopped safely with the new law prohibiting use of phone that goes into effect 1 July 2019).  If you are running later than planned, you can stop at the iPads in the lobby, or you can see if the coach can log you in.  Lastly, when you get to the point of putting in results you can still log in. 

*The 5:30 am class is the only outlier to this.  You must have a reservation from the evening before to sign in on your mobile device. 

And Results:
Before you look back at previous posts and call me out as a hypocrite for saying the whiteboard isn't our primary concern...let me make my argument.

The whiteboard in Wodify is a key place to keep all the information related to your performance.  While we are not using this as a motivational tool to compete, it does provide us information related to the progress you are making at MCF.  To ensure the needle is constantly moving in the right direction, seeing the trends in your performance is necessary. 

If you don't look at Wodify that often, get in and take a look at the information that it provides.  You will find the charts under performance results for each movement where you can see your lifts, or specific metcons, and how you have done with them over the time here at MCF.  You can get an understanding of how your perform in specific conditions, with varying workout stimuli, or simply how you felt during a given day.  One example that I have used personally, is to simply put an emoji :-) or :-( when I did good or bad.  Or simply stated in the notes section that this particular weight felt heavy, could have gone heavier, or simply failed due to mindset. 

In addition to seeing the needle move in the right direction, the numbers that you enter into the workout today, may play an integral role in the workout we do in the future.  An example of this would be the back squat strength component that was part of the schedule for Monday.  The 3/1/3/1/3/1 was an alternating rep scheme that changed the percentages of each of the loads.  The loading was based upon the listed 1 rep max in Wodify.  To ensure you receive the stimuli programmed in this workout, you would have had to accomplished a little preWOD math that would have brought out a scientific formula for success.  Some days loading is easy, straight forward, while others want to keep your muscles guessing. 

The principles of Crossfit are that we perform constantly varied functional fitness performed at high intensity.  To do that, we need to see you inputting your results, and using those to help drive you forward. 

Adding results are the same as signing in.  You can do this on your mobile device, the iPads in the lobby, on your computer when you get home (although you will have to remember it for that long after a WOD), or by asking a coach to help.