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
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