No pressure Ian Nyquist...just 3 Judges checking your movement standards.
In 5 days, 30 athletes from Paradigm will be tearing it up. Although most of the preparation happens weeks prior to the actual competition, the coming days are still critical. Many variables will affect your performance come go-time and you want to control as many as humanly possible! It can be very difficult to rest when you are antsy and excited, but the importance of doing so cannot be stressed enough. Utilize this checklist to ensure that you are as ready as can be:
4-5 Days Prior...
1. Train regularly and go hard for the next couple of days! Now is not the time to build strength, but you can still step-up your metabolic conditioning a tiny bit. Increase your warmup time before class so that you can go extra hard during the WOD.
2. Lay off any movements or skills that tend to bug you. You know your body and now is not the time to test your limits when it comes to that sore wrist or achy knee. Avoid anything that might cause irritation.
3. Mobilize and then mobilize some more. Every night this week should be spent on the foam roll!
4. Eat properly. Consume enough for adequate energy and make solid, balanced, nutrient-rich food choices.
48 Hrs Prior...
1. Hydrate! Drink as much water as you can. Carry a big water bottle (or even jug!) around with you everywhere for the next two days and drink. Cut all beverages that dehydrate you ASAP. No coffee, tea, or alcohol.
2. Continue mobilizing nightly. Address anything on your body that is bugging you with ice and the foam roller. Plan on watching your favorite shows this week at home and commit to stretching the entire time. Open up hips, shoulders, hammies...everything.
3. Eat! This isn't a fitness model/bikini contest! There is no prize for the best 6-pack. Please eat. Cut sugar. Increase protein and quality fat. Eat as "paleo" as you can and consume full meals. Your body needs top-notch fuel now!
4. Sleep. Don't skimp on this one. If you know your body generally needs 7 hrs of shut-eye, get 8. Do whatever you can to get the best quality sleep possible during the next two nights.
5. Stop Training. ...or at least stop training hard. A light jog, some rowing, or a long walk is fine. Lay off intensity, weights, and anything that could cause you to be sore. Your muscles need to rest right now. You are not going to get any stronger in the next two days. Instead of cramming in the gym, use that time to mobilize.
6. Visualize yourself succeeding. Might sound cheesy, but this is a vital part of the competitor's pre-game. Walk yourself through each WOD, imagining the actual flow and communication. If you see yourself failing on a rep or exemplifying poor form, back up and correct it. Visualize good movement, positivity, and success.
Pack your bag!
* Tent/Sunglasses/Hat/Lawn chair If you have a tent or an umbrella to provide a shady spot to keep you out of the sun/rain, bring it for your team. You will be outdoors during most WODs, rain or shine.
*Knee Pads for the track ...unless you want battle wounds.
* Liquids I recommend you pack a cooler. You want to replenish electrolytes between WODs; skip the gatorade and drink coconut water. We will have plenty here on hand if you would like to purchase it.
* Sunscreen Self explanatory...
* Jumprope You can grab one here, but if you have a personal rope that you prefer to use, bring it along with you.
* Ice packs If you have things that bug, such as knees or shoulders, plan on icing immediately after each WOD. Bring your ice packs from home in a cooler, or put your name on it and pop it in the freezer here. Don't count on our ice packs here at the gym since there will not be enough to go around.
* Food This is the trickiest one to manage as both too much and too little food prior are both devastating problems. Anywhere from 2-3 hrs beforehand, eat a balanced meal that is also easily digestible. A banana would be a better choice than an apple since it has less fiber (...it won't sit like a rock in your stomach). I usually opt for a protein shake a few hrs before, or a couple egg whites, a piece of bacon, some avocado and some easily digestible fruit. You want to include some fat in your pre-workout meal! Think about what time you need to be ready to work, and work backwards, considering digestion time. Since Heat #1 will kick off at 8am, you should eat around 6am or before. Bring snacks for between heats, such as deli turkey, avocado, blueberries, almond butter, baby carrots, and jerky pieces. My favorite mini-meal for in between workouts is 1/2 banana with almond butter, topped with dried berries. I will also get in a small shake immediately after a WOD - just protein powder added to water. Don't forget coconut water!
* Friends! Whether your family and friends are curious about all this CF hype or they believe you are a complete lunatic for what you have bitten off...bring them out! It will be a fun event for the entire family. We will be heading to Aqui's on Blossom and Snell after the event for some socializing, food and drink. Anyone is welcome to join!
We will have a warm-up area with some equipment set up for you to use. You will need to use the time between your heats to refuel, rehydrate, and rest. Utilize your coaches. If you have any questions regarding what you should be doing pre-game or day of, ask us. Remember the goals of this throw-down: meet new people, push yourself to a new level as you venture outside of your comfort zone, get a taste of a CF competition, and have fun. Best of luck!
Workout for Mon, February 11, 2013
15 Hang Power Clean (135/95), 6 Front Squat (same weight), 6 Toes to Bar
12 HPC, 9 FS, 9 T2B
9 HPC, 12 FS, 12 T2B
6 HPC, 15 FS, 15 T2B
EMOTM for 5m
-hold Handstand against wall (beginner: 15sec, int: 20s, adv: 25s, beastmode: 30s)
-complete 5 EZ pushups