Scoring Starts with Standards
Measuring your progress is the only way to know if you are improving your fitness. CrossFit defines fitness as improving your work capacity over broad time and modal domains. In this blog post, we are going to focus on the words “work capacity”. What does it mean to “work”? Like every work task there is typically a start and a finish (e.g. a TPS report you have to email to your boss or the laundry getting cleaned). Same exact thing with CrossFit movements! There is a clear start, a clear finish, and a clear range of motion that is expected. Otherwise you didn’t do the work and if you don’t do the work, how can you improve it?
See the photo below which shows both a lack of proper movement standards and poor technique for the air squat. Have a question about a movement? Just ask a coach, we love to help!
Accuracy Leads to Improvement
So now you are moving well so your work is solid! That is great! But remember our goal is to IMPROVE our work capacity. We do that by measuring it. Peter Drucker (a famous management leader) once said, “You can’t improve, what you don’t measure”. That doesn’t mean we measure everything that CAN be measured, but rather we measure the things that MATTER and your health and fitness MATTER! So it’s time to measure it.
At CrossFit Coordinate we have a super easy to use mobile app that we use to measure your fitness progress. You can record your score, take a picture of the chalkboard and even leave notes. At CrossFit Coordinate we repeat workouts so if you performed that workout before you can compare your score. If you don’t score your workout correctly or don’t perform the work properly, you won’t be able to measure your health and fitness improvements!
Understanding your scoring options
What CrossFit Coordinate we make it super easy! We give you the workouts with some suggested weights, etc. and our coaches are there to show you the proper movement standards and help you achieve them! If you do the workout with those suggested weights, etc. AND performed the work CORRECTLY, you are doing the workout as prescribed (Rx).
Most of our members will need to make some adjustments to either the weight and movement (e.g. shorter box, pull-up modifications, etc.) and that’s OK and EXPECTED. If you do or are struggling to hit the standard for the movement, just put that in the notes and mark your workout as SCALED.
Remember, its easy to measure your fitness if you followed the standards of the movement and use our mobile app! Need help using our mobile app to submit your score – Check out this blog post here.
