Competition Nutrition

Competition Nutrition

So, you signed up for a CrossFit competition.  First of all, congratulations.  You are going to have a blast.  I’m sure you have been setting goals, working hard on the movements that you know will be in the competition and you have been training hard in general but how hard have you been focusing on your nutrition?  How important is nutrition during a competition?  What should you eat and when should you eat it?  Read on for some answers. If you are waiting until now to focus on your nutrition then you are already behind the curve so hopefully you already have that in check.  A terrible diet leading up to a competition cannot be fixed with a few well timed protein/carb shakes and a Kill Cliff.  A bad diet will be exposed during times of strenuous activity like the competition you are about to take part in. I am going to assume you have been eating meat, vegetables, nuts, seeds, some fruit, little starch and no sugar like CrossFit teaches.  You have?  Ok good, let’s move on. The Day Before the Competition Nutritionally, the day before the competition is important, but so is what you do physically.  You should move but don’t do anything strenuous.  There is a WOD but it is not intended to make you hurt.  The WOD is followed by a ROMWOD session designed to increase mobility and just make you feel better overall.  As long as you don’t do anything crazy the day before, your body will be ready.  Make sure you get a solid 7-8 hours of sleep the night before.  You will...
Competition is for Everyone

Competition is for Everyone

Is competition for everyone?  Short answer: Yes For the longer answer read on… Competition We are all competitors. Even your own conception was a competition.  You won the race to the egg and as a result, you were born.  Your first act as a cellular life form was to win. Winning is what you were born to do. Competition brings out the best in us.  It might just be the fuel you need to allow yourself to be pushed to your true limits and beyond that which you thought you were capable of. This applies to all of us, from elite athlete to first time competitors.  I would even argue that it applies more for the beginner or first time competitor than elite athlete.  Almost all elite level athletes are being paid to compete.  Their incentive is monetary, provisionary, etc. Beginner competitors are competing because of that amazing feeling you get when you accomplish something you thought you couldn’t do.  They compete to prove that all of the hard work they put in has paid off and to show off that improvement to others around them.  They compete to learn what they are truly capable of and maybe to see what they still need to work on. Competition allows us to not be the same as we were yesterday but to be better. We as humans constantly seek comfort but you cannot grow without getting uncomfortable every now and then.  Competition is your chance to get out of that confort zone and thrive. We All Compete You compete daily whether you intend to or not.  In your job performance...

Inside the Mind of an Over Thinker

Quite a few people have told me that I think too much.  I over analyze and over strategize in everything I do.  I do this at work while planning and I do it at home with I play games with my kids. This over analyzation creeps its way into CrossFit mostly because there are so many different ways to approach each workout.  This article will be a glimpse into what goes on in my head when I see a WOD. When a normal crossfitter sees a triplet they see 3 movements with X amount of reps.  They might think about the total reps required but their thinking typically ends there. I see 3 movements, the reps per round, the total reps per movement, the transitions between exercises, where can I push and where do I have to hold back, where should I take planned breaks to avoid death, should I wear a headband for the extra strength, the list goes on. The WOD in My Head What I Do Before 3, 2, 1, go, I have gone through the workout in my head 3-4 times already.  This is a simple AMRAP12 triplet but how do you approach it? Personally, I struggle with DU’s.  On a good day I can typically string 20-25 together.  On a bad day I leave the gym looking like I have just received a lashing with a cat o’ nine tails… I know the DU’s will be my limiting factor. Front Squats @ 115×10 will be easy and C2Bx10 is the easiest part of the triplet for me.  Using this information I formulate a plan...

CrossFit Class Prejudices

CrossFit boxes have many different time that classes are available but there is often a distinct difference between the athletes that attend during the various times.  This is something that all CrossFit coaches know (or should know) and it will be apparent if you happen to attend a class that is not your “regular time”.  Please don’t be offended by any of these extremely judgmental statements.  This article is completely for fun. 0500-0700 – Early Birds If you go to the early class you fall into two different categories.  You either need to get your WOD on before you get to work or you just like waking up early (which means you should look into getting checked for mental instability). No amount of coffee will get you ready for class at this time.  I have experimented with 1-4 cups to no avail. This class needs to start and end on time and it always does.  There is no class ahead of you that can run over into your time and most of you have the same mindset of “let’s just get this over with because I have to go to work”. In this class it is perfectly acceptable to start putting away your weights if you finish a WOD before other people.  You have places to be and this class understands that. This class is usually a tight knit group of people that are used to suffering through WOD’s before their bodies are truly awake.  They know they can probably perform better in the afternoon but they have weighed all other options and this class works the best for...
How to Approach Your Goals

How to Approach Your Goals

How many times have you set a goal and failed to reach it?  Your ultimate goal of (insert awesome goal here) is set and you go on your merry way, trying your best to reach that long term goal.  You have all the motivation in the world and you want to reach your goals more than anything, but… somewhere along the way you run out of gas, fall right back into your old habits and after a few months you are right back where you started. A perfect example of this is the New Year’s resolutions that people set each year. 92.5% of all New Year’s resolutions are never achieved (a completely made up number but probably fairly accurate). Are you part of that percentage?  Have you ever set a goal that you have failed to reach? Chances are you have and it had nothing to do with how bad you wanted it and everything to do with your approach to achieving the goal. What I am going to discuss below is a detailed approach on setting goals.  If you use the approach I discuss below you will greatly increase your chance of achieving the goals you set for yourself.    A Brief Overview of the Stages of Setting Goals When you are setting a goal it is very important to divide it up into stages:  the long term goal, short term goals, weekly goals and daily goals. The ultimate goal you set will be considered your long term goal (6mo – infinity).  This goal needs to be somewhat realistic but out of all of the stages it can be the least realistic. Your...