Competing at CrossFit Flowood... and I don't know what to do!?

Ok guys, I'm excited that we have several first time competitors at the CF Flowood event.  I just wanted to throw together some food for thought on how to get prepped for and during the event.

1) Nutrition:  The first event (clean1RM+Row/DL) is really long and aerobic.  You'll want to eat a good 2-3 hours before this but not a huge meal.  Just a normal meal with a decent amount of carbs.  Maybe 20g of Protein and 30-50g of carbs from banana, sweet potato, applesauce, oatmeal, etc.  This is going to be your main fuel for the day.  After this event you'll need a little bit of protein but mainly some quick carbs (choose from above options).  I like protein powder with powder carbs but if you're not used to that then just eat some fruit or something.  Depending on the length of time b/w events you'll want to have some chicken or easy protein source for between events.  I'd say if it's much under 2 hours between events you're probably not going to want to eat anything.  You want your gut pretty empty for the next two events.  Sip or snack on carbs all day.  If you're used to BCAA's you can also be sipping on that all day long.

2) Warm-up-
Event 1- is tricky b/c it's a 1RM then long aerobic (2 opposite ends of the fitness spectrum) this is what I will probably do.  I'll probably do some really good hip warm-up with some skips and jumps, maybe some light running, then start working on the clean. I'll get up to about 90% or so of my goal weight.  I'll stop there for about 5-8 min to calm back down before stepping on to the floor.  You HR will get higher than you think during that 5 min to 1RM clean.  Make sure you give yourself time to calm back down before the row.  That first 2100m row should be somewhat uncomfortable but not too bad.  You want to have a push on the last 900m so don't go out too hard.
Event 2- I'll start with some hip mobilization and shoulder mobilization.  This wod (snatch/pull up) is a lot on the shoulders so make sure they're ready.  Also, loosen up your grip a little bit as it's going to get it's use in on this one (as if it didn't already get it on the row/DL).  Feel out the weights a little bit and if we have the space to do it.  I will get 2-4 sets of 5 TnG Power Snatch to 5 Pull Ups full speed with a couple minutes rest b/w sets.  Then 5 or so minutes rest before actually starting.  About 10-15 min out you will want to do some row or run sprints to get that HR going pretty good too.  This one is going to sting a little.
Event 3- Grand Finale ("The Finisher").  By this time you're going to be pretty tired and maybe already getting a little stiff.  You'll want to start you warm up about 30-45 min out and start pretty slow.  Maybe slow 3-5 min row or run to get the blood flowing.  Again, similar to last event, I'll want to get a few sets of 5 reps of each movement full speed with a couple minutes rest between sets.  You must know going into this event that it is going to HURT.  The reps are just low enough to where you can't break it up much.  You're pacing needs to be on the burpees.  That being said, don't get lazy on the burpees and breath on the ground, you want to breath standing up tall.  Take your breath between movements and try to go unbroken on all of it.  Again, IT IS GOING TO HURT!!  but it's the last one so give it your all!

3) Sleep/Mobility- night before you compete you'll want to do some stretching and mobilizing on your problem areas.  While your stretching, envision yourself performing the workouts PERFECTLY as you plan to!  Fall asleep to this and try to get 8-10 hours of sleep the night before!

4) HAVE FUN!!!! It's not the CF Games.. and even if it was.. it's still NOT THE MOST IMPORTANT THING IN LIFE.  It's just an event, have fun with it and do your best!

Good Luck Guys

Coach Mike

"As iron sharpens iron, so one man sharpens another" Proverbs 27:17

Relationship- Christ/Myself/My son

So most of my post (or I guess all of them up to this point) have been on training.  This one is going to be a little different.  Most of you know by now I have a little boy (Camp) on the way.  Today we are 31 weeks, just 9 weeks (at most) until Reagan and I get to meet our little boy.

I was listening to a song the other day and I just couldn't get my mind off of Camp the whole time.  The chorus to the song is:

I wanna sit at your feet
drink from the cup in your hand.
Lay back against you and breath, 
hear your heart beat

This love is so deep, 
it's more than I can stand.
I melt in your peace, it's overwhelming 



As I listened to these lyrics I was thinking about my relationship w/ Christ and my future relationship with my son.  This song is about Christ and just sitting at his feet wanting to drink from his cup and just rest on him.  We should have a love for Him that is so deep we can't even stand it, meaning we can't help but tell everyone about it.

But like I said, this particular day, I just could not get my mind off of Camp.  There is so many references in scripture about how we should be like children or have "faith like a child".  

It is sometimes frustrating to me about how people complain about how hard it is with your first child.  Now I understand, Camp isn't here yet so it's easy for me to say now BUT I can only imagine the love I'm going to have for him and the fun we're going to have together.  

I know that when he gets here he will be 100% dependent on Reagan and I to live, be fed, be changed, taken care of in every way (other than the obvious that is up to God).  This is the beauty of it.  I can't wait for the day when "He drinks from the cup in my hand, lays back against me and breaths and I feel His heart beat".  My love for him is ALREADY so deep I can't stand it and can't wait to meet him.  I know that when I'm sitting here holding him, the peace of God and this blessing in my life will be overwhelming.

This will be one of the first songs I play for my son b/c I want him to know that GOD is the one who will be his everything!  I will won't to be but I'm only human.  God will be there for him every second b/c that is what he tells us in his word!

Can't wait to meet you Camp!

-Daddy

P.S. Sorry for the emotional side of me coming out.  A lot of you that know me just from the gym may not know this side :)