Alright dudes I assume many of you already tried some of these workouts out today, but if not here is what I recommend you do this week to prep for Spring Fling;
Wednesday;
A. Build to a max effort Snatch + OHS – no more than 20 minutes
- goal – you need to find you r numbers for the workout (where are you starting and where are you planning on finishing). In 5 min you have little time, so it is not advisable to complete to many reps. Proper warm-up will be necessary to ensure best lifts, so take time to warm-up to the starting weights you plan on attempting. I do not recommend any more than 3 attempts (maybe only 2 – based on confidence in the lifts) at this, so have an easy starting weight to ensure a score, then try your current best attempt and if time permits followed by a goal comp weight.
B. Max Bear – no more than 20 minutes
- goal – you again need to know your weights and the technique you plan on doing at the competition. This one takes more time and more energy to complete, which means you really only want to do it once (maybe two times). So you will be warmed up properly after the snatch attempts, now you need to load the bar to your weights you find in today’s workout. In todays workout you need to find what loads you will be lifting and if a push press, thruster, or push jerk is better suited to your strength qualities.
C. WOD #4 – classic crossfit
- goal – you need to know when to turn things up and when to cool them down. You need to know when to shift gears in a workout like this. Total time is 5 minutes, so it is fast, but it is only one round, which means that you as an individual athlete need to know where all your points are coming from. If you have awesome double unders you can win it all there, so saving a little juice to complete them properly is advantageous as getting a total of 15 more reps on the first 3 exercises is not needed if you can go unbroken on speed DU’s on station #4. So I do not recommend doing the entire workout at 100%, but doing it at 85-90% and paying attention to perceived rates of exertion on each station and the transitions you need to make. Know where you as an individual get your points from and know when to turn it on. Have a partner for this one and write down reps you do at each station and then analyse where you can go faster and where you need to cool it. Know what you are capable of and have goal reps for each station to hit to keep you focused.
Thursday;
A. Run 800m (tempo) run.
- goal – know your pace. You need to know your pace and your effort level on a 800m run. You do not want to get caught up in a race with others. Some are fast starters and some are finishers, but you need to know who you are. If you are a finisher or even can maintain your output then racing with an overzealous starter or newbie who does not know their pace is a back thing to do. Time your run and know what it feels like and also know where the 200/400/600m marks were and what your times where as reference. The more knowledge you have the better prepared you will be. Reminder a track is quite different from turning around on a street. The most important thing you need to do in this workout is know your pace as some athletes will go out hard and die in the end. Know your pace. Do no more than 3 x 800m today in finding that pace.
B. Run 400m with a sandbag
- goal – how do you run with a sandbag. Again know what it feels like.
I think this weekend will be fun for all athletes as the workout look exciting.
Nutrition tips for the day;
1. Have a good breakfast and eat what you would normally eat (don’t change shit). Eat a high protein breakfast and something that is filling.
2. Don’t try new foods you are unaware of as they can have the wrong effect sometimes.
3. Use caffeine in the morning
4. Use caffeine throughout the day if you are used to it. Caffeine increases strength levels and anaerobic tolerance (workout are all short)
5. Take advantage of post workout shakes – in a day with multiple events you need easily digestible foods. The gym will supply Recoverite for all athletes (3 scoops for dudes and 2 scoops for dudettes post workout). After all workouts not just metcons as you need substance and nutrients throughout the day. (Val will send with someone)
6. Use all other nutrients you normally use post workout (glutamine, creatine, HMB, arginine, taurine, etc) as you want to change nothing and optimize performance. Pack up in small bags.
7. Take sunglasses and an umbrella to stay out of the sun and rain (hopefully none). You need to stay out of the sun as much as possible to stay energized.
8. Cheer each other on, but not too much. Coaching and cheering are very important aspects of a competition, but they can be physically and mentally draining, so support each other, but also take care of your own energy levels by having a lay down or nap when possible.
9. Eat whole food when possible. Munch on easily digested whole food options (sweet potatoes, snap peas, small amounts of train mix, dried fruit, chicken and turkey) throughout the day, but not too close to competition. A good rule is; if the workout is an energy system workout (metcon) try to have at minimum 1-1.5 hours of no food to ensure the gut is free of digestion. If the workout is strength and mental acuity focused then eating 45min before is not a problem (as long as meal is easy to digest and not too large).
10. Eat small. Do not eat large meals as they are too hard to digest and will remain in your gut for extended periods of time, which will take away from your ability to drive blood to working muscles when needed.
11. Munch on protein too. Do not simply munch on carbs as your serotonin levels will be too high and can negatively influence performance. Keep protein high to support detox and muscle recovery.
11. Use branch chain amino acids. It is important to keep you amino acid levels high throughout the day so in post workout shakes (if you have used before) try 20-40grams of BCAA’s.
12. Prep your food. Do not rely on picking food up or trying to find a restaurant. You may not have time to do so – be prepared.
13. Check the heat list when you get to the competition. You need to know the expected times of the workouts so you can plan your meals and your breaks.
14. Support each other.
15. Plan your sleep the night before and use sleep aids to ensure a good night sleep.
16. Make a plan. Know when you are going to bed when you are going to bed,m whats for breakfast, what time you are leaving, what time you are arriving, etc. You need to know your plans so that there are no last-minute issues.
17. Pack your bag the night before. Pack extra clothes – do not workout in the same clothes all day long. The most important is extra socks – you need to be comfortable.
18. Pack any other things you need. Having a tooth-brush or deodorant is important, but many people forget them. Brushing your teeth before a workout can feel good and make you feel more alert than on a long sweaty day.
19. Have fun and control your emotions. Having fun = better performances.
20 Smile.
