The hardest part about getting in shape is getting to the gym. Show up consistently and you will see results. It’s that simple.
Training Days: You vs. You
Ask any CrossFit Trainer and they will confirm: if you show up, you will get the results. We have redesigned the home screen of our app for just that purpose. Every time you open the app you will see the “Training Days” section. This feature is part of our “You vs. You” analysis. First, we compare the current week, month, and year to the previous. At a glance, you can see how you’re doing compared to the last period. The progress bars can help to motivate you to showing up more consistently and more frequently. A good goal is to try to match or beat the previous period’s totals. Blue bars are days where you worked out, the green bars are days remaining in the period, and the black bars are days where you rested.
We have also included a Two week view of your Training days. This makes it easy to see what days you worked out the previous week, and how you’re doing in the current week. Hopefully this will allow you to catch yourself before you get too far off track. Days you rested are black, days you worked out are blue, today is green if you haven’t posted yet, and the future is gray.
Movements Linked In Workout Description
The “To Dos” section is still easily accessible with one click on the To-Dos tab. We have updated this section to include the workout description, so you can more easily see what your daily workout entails. We have also linked the movements in the workout description, so you can quickly click and get access to movement analyses for those movements. We have added some great features to the movement analysis pages for weightlifting movements, which you can learn more about below.
Weightlifting Movement Analysis
We’ve added some new analysis on Weightlifting Movements under the “Analysis” tab. You can see your 1, 3, 5, and 10 rep maxes for any Weightlifting Movement, as well as the Level of each lift. This allows you to see how good your lifts are at the different rep-ranges. We are also now including a quick table with some of your Rep-max Percentages.
Your Potential & Lift Frequency
Whenever you perform a heavy lift, we look at how many reps you did, and can estimate what you are capable of at different rep ranges. For example, a 5RM Back Squat at 315 lbs means you could potentially lift 367 lbs for a 1RM. When you set a new PR for your potential max, you can compare what you have actually lifted to what you can potentially now lift at the 1, 3, 5 and 10 rep ranges.
At the bottom of the analysis page, you can see how often you’ve been performing the current lift, compared to other common lifts. This can give you insight in to possible biases in your programming, and help you identify some lifts that you might be unintentionally overlooking.