What I use my smartwatch for as a CrossFit coach

Brittany Malone • April 6, 2024

Never before did we have so much info about our day to day to lives with the use of smartwatches. However, most people have no idea how to use them or they are concerned with the wrong data points. 

So let’s talk about what I like to use my smartwatch (technically mine is a ring) for.

Tracking:

  1. Sleep
  2. Steps in a day
  3. Workout
  4. RHR and HRV

I am going to put this out there now…. I use this cool piece of technology for two purposes. One is a daily check in tool and almost like a journal prompt and two is accountability.

Let’s dive into the tracking topics. 

Sleep

Sleep is a key component of health (both short and long term) and recovery.

Most smartwatch devices have the capability will tell you how long you slept and the quality of your sleep. Some have even more details than this like how long it takes you to sleep, how many time you wake, your optimal bed time, and more. 

If you have a watch already this is where I would look at first:

  • Tracking your average sleep hours.Use it an accountability tool. Aim for 7+ hours a night. Note when you wake up feeling good and see if there is any correlations with the amount of sleep you get. 
  • Quality of sleep. Not only does your total duration of sleep matter, but so does the quality.
  • Imbalance between REM and Deep sleep. You need both! 
  • Note if activities before bedtime disrupt your sleep (caffeine, alcohol, screen time, eating too close to bed) or enhances it. I have found for me having a little bit of carbs before bedtime knocks me the heck out and get me some quality sleep. Which alcohol knocks me out fast, but the quality of my sleep is garbage.  

Track Steps

Walking was our main mode of transportation for centuries, but that all changed in the last century. You can imagine what that has done for our health. 

Im not saying you get rid of your car, but what I am saying is move more throughout your day!

Use your watch as…

  • Accountability to get up and move. Most watches allow you to set a reminder if needed. 
  • Aim for 8k steps. If you are starting with a low walk count average (example 2k) aim for a lower number at first and be consistent with it!

Side note: Did you know you burn more calories during your normal everyday actives than during your workouts alone. Yet, we are more consumed and concerned about recording our workout data than anything else. 

Track Workouts

What most people track their workouts for:

  • Tracking calories burned

Oh how this pains me. This is probably the area where our smartwatches are the most inaccurate. Yet, people obsess over it. I truly would not worry about calories burned in a workout whatever so ever. AND if you are tracking your food. Please DO NOT link your watch to your MFP or whatever app you are using to track your food. 

So how would I use my smartwatch for workouts:

  • Just to check off that I did workout. That’s it. Once again, an accountability piece. This is also helpful when looking at the other data points like RHR and sleep to see if working out may have impacted those numbers. 

RHR and HRV 

This is truly where I spend most of my time when looking my smartwatch data. 

Learn more about it here:

Check THIS LINK for more on those.

Closing notes:

As someone who has use smart watches for over 7 years now both as an athlete and as now as a mom/business owner, try to not obsess over your smartwatch. I know it is easy to. Remember, these things are not perfect. You are not a robot. 

LISTEN TO YOUR BODY. Ask your self how do you feel and what do you think before you look your smartwatch then use the data from there. 

If you know these are numbers you need to improve on and want to get started with improving your fitness book a free consultation to learn how we can help.

FREE - 14 Day Running Plan!

By Brittany Malone • April 8, 2025
"I'm Not Fit Enough for CrossFit..." 😬 Heard that one before? Maybe you've even said it yourself. We get it. You’ve probably thought: “I’ll start running first.” “Let me get in shape before I try something like CrossFit.” But here’s the truth: You don’t need to be fit to start at Makers CrossFit—it's literally where you come to get fit. 💥 That said, we’re not here to twist your arm. We’re here to support your journey—wherever you’re starting from. So to help you build a little momentum (and confidence), we created something just for you: 🎉 A FREE 14-Day Running Workout Plan 🎉 These workouts are beginner-friendly, designed with real people in mind—especially those who haven’t worked out in a while (or at all). But don’t worry, they’re also scalable. If you’ve already been moving a bit, just up the pace and push yourself where you can. Take them at your own pace. Have some fun. And who knows? By the end of the week, you might just be ready to walk through the doors of Makers CrossFit with a little swagger. 😉 Day 1 – Walk/Jog Intervals 5-min warm-up walk Alternate: 30 sec jog / 90 sec walk (x6) 5-min cool-down walk Day 2 – Suggested Rest or Active Recovery Day 3 – Walk/Jog Intervals 5-min warm-up walk Alternate: 45 sec jog / 75 sec walk (x6) 5-min cool-down walk Day 4 – Suggested Rest or Active Recovery Day 5 – Walk/Jog Intervals 5-min warm-up walk Alternate: 1 min jog / 1.5 min walk (x6) 5-min cool-down walk Day 6 – Suggested Rest or Active Recovery Day 7 – Longer Intervals 5-min warm-up walk Alternate: 90 sec jog / 2 min walk (x6) 5-min cool-down walk Day 8 – Suggested Rest or Active Recovery Day 9 – Walk/Jog Intervals 5-min warm-up walk Alternate: 2 min jog / 2 min walk (x5) 5-min cool-down walk Day 10 – Suggested Rest or Active Recovery Day 11 – Walk/Jog Intervals 5-min warm-up walk Alternate: 3 min jog / 2 min walk (x4) 5-min cool-down walk Day 12 – Suggested Rest or Active Recovery Day 13 – Walk/Jog Intervals 5-min warm-up walk Alternate: 5 min jog / 2 min walk (x3) 5-min cool-down walk Day 14 – Benchmark Day 🎉 5-min warm-up walk Run or jog as far as possible for up to 20 minutes Note your distance—it may be the most you ever ran!

2025 Makers Intramural Open

By Brittany Malone • February 11, 2025
Welcome to the Battle of the Classes (AM versus PM)!!! In our 3-week event, performance isn’t the front runner (though we want you to give it your all). We will reward participation. Did you do the workout? ✓ 
Did you do it at Makers CF? ✓✓ 
Did you join in on the fun? ✓✓✓ Our main priorities is helping you push to a new level and having a good time doing it TOGETHER. BREAKDOWN: * The gym will be split into two teams: AM vs. PM. NOONERS may pick which team they want to represent. * Earn your team points through participation. * There will be weekly themes! See details below * Each week for three weeks the workout will be announced by CrossFit every Thursday @ 12:00pm. * Give the open workouts your best shot during Friday 's class workout. We will also have sign ups to do the open workouts Saturdays at 9am for those who cannot make Friday. * Workout scores and open points must be submitted by Monday at 5:00pm.
 REGISTRATION: * 2025 CrossFit Open - CLICK HERE to register and check your rank worldwide. * 2025 Makers CF Intramural Open - Sign up on Makers whiteboard * You do not need to sign up for the CF CrossFit Games Open to participate in the Makers Intramural Open. * Order your Makers CF Open shirt on the whiteboard at the gym ($30) Pre order closes Feb 19th THE POINTS: + 2 Points - Completing the Open workout at Makers 
 +1 Point - Completing the Open workout somewhere other than Makers CF + 1 Point - Top male and female in RX and Scaled 
(regardless of age group) +2 Points - Referring a friend on our friend referral sign up sheet at Makers (Limited to 1 friend a week or 6 points total) +1 Point - PR City: for each personal record completed such as weight or new skill.
 +1 Point - Team Spirit: dressed up for the week’s theme (See below) THE DATES: * Workout: CF 25.1: Feb. 28th * Theme: Twin Day * Workout CF 25.2: Mar. 7th * Theme: Wigs, Tutu, and High Socks * Workout CF 25.3: Mar. 14th * Theme: Makers 2025 Open Shirt THE DETAILS: * To obtain credit, you MUST add your score in Wodify.
 JUDGING: * Want to earn $10 off a shirt? Pass the CrossFit Judges Course and email (info@makers-crossfit.com) us your certificate of completion. Judges course HERE * You DO NOT need a certified judge if you are doing the Makers Intramural Open only. * You DO need a judge if you are registered for the CrossFit Open. * Scoring cards and movement standards will be provided to everyone during the competition.
 AFTER PARTY: * Join us March 15th in celebrating the completion of the open at Makers CrossFit for a brunch potluck . * Potluck sign up at on the gym whiteboard
Two men are squatting on the floor in a gym.

Murph: Should I scale?

By Brittany Malone • April 27, 2024
Murph is the most iconic Hero WOD performed all over the world on Memorial Day in memory and honor of those who paid the ultimate sacrifice. As we perform this workout we keep that in the back of our minds and push ourselves physically and mentally.  BUT THERE IS A WAY TO BE SMART ABOUT […] The post Murph: Should I scale? appeared first on Makers CrossFit.
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