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Tuesday June 6, 2017 CrossFit Stapleton- Denver, CO

Workout Tracking in the Member App

Are you using Zenplanner to log your WODs/PRs/etc?

You should start!!! This WOD logging feature is FREE with your membership, take advantage!

Zen Planner’s Member App now gives you the ability to:

  • View published workouts (The daily CF WOD/Bootcamp WOD & Kids Training WOD)
  • Log results for prescribed workouts
  • See leaderboards for results logged each day

 

 

How does it work? Please follow the steps in the links below…

View Published Workouts

To view today’s workout:

  • Click on the Z in the top left corner
  • Click Workouts

This will bring you to today’s workout. You can then check out workouts from prior or future days by using the red navigation arrows to the right and left of the date.

Here are two examples of what the workout may look like:

 

Log Results for Prescribed Workouts

To log your results:

  • Navigate to Today’s Workout
  • Click on + Log Results

If your workout is measured by time, you’ll see the following input screen:

Just enter in your time, choose if you Rx’d the workout, if you’d like the results to be public and hit Save!

If your workout consisted of sets & reps, you’ll see the following input screen:

We’ve included what was prescribed in the right hand column as a reminder. Simply click into each box on the right, enter in the appropriate weight and click Save!

See Leaderboard for Results Logged Each Day

In order to view the leaderboard for each workout:

  • Navigate to Today’s Workout
  • Click Leaderboard

You’ll be taken to the Overall leaderboard and can choose to look at Male or Female.  Your personal result will be highlighted in red!

Please use this feature up  – and email tayler@crossfitstapleton.com if you have any questions!! 

Happy logging!! 

 

 

CROSSFIT CLASSES:

Performance/Fitness-

A. Four sets of:

Single-Arm Dumbbell Row x 6-8 reps @ 2111

Rest 90 seconds

L-Sit x 45-60 seconds (accumulated)

Rest 90 seconds

B. In teams of two, with only one partner working at a time, partners alternate to

complete 5 rounds each of:

5 Man-Makers (55/35 lb)

30 DUs

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. In teams of two, with only one partner working at a time, partners alternate to

complete 5 rounds each of:

10 Burpees

20 DUs

30 Russian Twists (1ct)

B. 3 Rounds – For Time:

300m run (small loop)

15 L Seated Leg Lifts (w/ :02 pause at the top) *point toes/leg togethers!

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KIDS TRAINING:

A. Strength/Skill – DB Overhead Pressing Series Intro

10-15x each – Strict Press & Push Press

B. 12min AMRAP:

25m shuttle sprint x3 (150m total)

5 DB Push-ups

10 DB Push-Presses

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