This is the final post to the WOD Blog! It’s been almost 7 years of custom programming 7 day a week, posted here and only here. The programming will continue to accessing it will require you to download the SugarWOD app!
We’re excited to start using this awesome workout tracking software, SugarWOD, this Monday, April 1st. Some of the features and benefits include:
- Workout Publishing – You will receive push notifications on your mobile device every morning at 4:30am with all CFS programming – the daily WOD, specialty class programming, and The Extra Life (if subscribed). The app will provide you with instructional videos for the movements that are programmed, as well as your complete history with the workout – if you have logged previous attempts, it will show you your scores and notes. No more going to the CFS website for the WOD, no more messy whiteboard photos.
- Tracking – You will log your workout results in the app rather than on the whiteboard at the gym. SugarWOD will track all of your workout data and provide it to you in meaningful ways, such as PRs for benchmarks and lift percentage charts. You have full control over your privacy settings in the app – your results can be visible to only you, to just your friends, or to the entire gym. We strongly encourage every one of you to track your workouts – things that are measured can be improved.
- Social Interaction – Through the app, you can add friends, give them a fist bump on the leaderboard, or leave them a supportive comment. Coaches can also interact with athletes directly. Please consider adding a profile photo so that we can all connect faces with names. Our hope is that SugarWOD will make our strong community even tighter!
- Programming – There are powerful tools on the back end to help us program better. SugarWOD has a deep library of movements and benchmarks, which will keep our programming constantly varied. It also provides meaningful analytics on gym-wide performance and participation, allowing us to program to both weaknesses and preferences.
To begin using the app:
- Download the SugarWOD app (iPhone download, Android download)
- Create an account and select CrossFit Syracuse as your box.
- Start logging your workouts! Click here for demo videos that review all features and show you how to use the app. (“Athlete Mobile App” and “Mobile App (Advanced)”)
You’ll notice that the SugarWOD programming calendar contains our daily WODs for the month of March, and programming for all tracks including specialty classes and The Extra Life will be effective April 1st. Over time, we intend to backfill the programming calendar with our complete workout history and you will be able to log results for any past WODs that you have tracked. Whiteboard photos will be archived on our website for reference.
We hope that you enjoy this new resource and that it will help our community grow closer and become more fit!
CrossFit Syracuse
Durability
Bear Crawl Partner Relay
Skill/Strength
Practice Rotating Landmine Deadlifts
Find Handstand Scale
WOD
Partner WOD #1
10 Minute AMRAP
20 Landmine Rotating Deadlifts (25/15)
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Handstand Shoulder Taps
-Athlete will switch movements every time 20 Landmine reps are complete
Partner WOD #2
10 Minute AMRAP
15 Cal Ski Erg
Forearm Plank Arcing Hips
-Athlete will switch movements every time 15 calories on the Ski Erg are completed
Farewell WOD Blog! I will miss you my friend!
Scores from Saturday
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