Tagged as: double

Nutrition for Athletes (Pre & Post WOD)

Congrats to Kirk, Greg, David C, Mikkel, Stephanie, and Petergaye for signing up for their first ever CrossFit Competition in June. This is a one day event that includes four different workouts. Every week we are meeting with our athletes to discuss competition strategie for both physical performance and nutrition.
Here are some strategies that we can all benefit whether you are competing in a competition or competing in class. The information was borrowed from the Optimum Performance Training website (http://optexperience.com). The OPT program does a very good job of “individualizing CF training”. His belief is that all athletes are different and respond differently in training and in nutrition (via absorption, digestion, timing, quality, quanity, etc. My two cents is highlighted in bold.

Nutrition for Athletes (Pre & Post WOD)

If we take these into consideration, you can see it could really change things up.  If you are still saying “Ok, but WHAT do I eat??”, here are a few guidelines:

  1. As a very broad generalization, there should be a 2-3 hr buffer between whole food intake and training. If you come to the class at 6am and you don’t eat anything and you perform well more “power” to you.

  2. Intensity & duration affect gastrointestinal tolerance; the more intense thw workout, the less your stomach will like (digest, transport, deliver, utilize) food.  Similar for duration, and intensity. Protein shakes, L-glutamine, Catalyst, Electrolytes are crucial here. Ease of absorption goes a long way.

  3. Glycogen (stored carbohydrate) stores are affected by your previous training session, and more importantly, your meals the day BEFORE. If you had a high carb meal the night before the likelihood of needing another high carb meal before a a.m. workout is low.

  4. Morning sessions:  Fasted.  This is fine—be hydrated, but know you are fueled by the night before meal.

  5. Anything under 60 minutes does NOT require intra-workout fueling via carbohydrates. Water will do the trick during the workout and in class.

  6. A small amount of whey works well for most people. (>20g)

  7. On that same note, BCAAs (branched-chain amino acids) work better. (Catalyst, L-glutamine)

  8. Caffeine works well here, but can be a double-edged sword… (don’t use day of if you never consume caffeine). Same goes for energy drinks. Watch out for FREE stuff from sponsors.  Don’t sabotage yourself.

  9. Don’t try something new the day of competition. If its not broken don’t try to change it.

CrossFit Pyramid

Friday’s Workout

Strength: Press (1RM)

Conditioning:

ADV

7 rounds for max reps:

  • 1 min HSPU
  • rest 30 seconds 
  • 1 min strict burpee-box jumps (30/24)
  • rest 1 min

INT

7 rounds for max reps:

  • 1 min HSPU (raised)
  • rest 30 seconds 
  • 1 min strict burpee-box jumps (24/20)
  • rest 1 min

BEG

6 rounds for max reps:

  • 1 min HS Hold
  • rest 30 seconds 
  • 1 min strict modified pushup-to-step up (20in)
  • rest 1 min

Saturday’s Workout

ADV

3 rounds for reps:

  • 1 min max KB swing-full (70/53)
  • 2 min max Doubles
  • 3 minutes Sit ups
  • Rest 1 min between rounds. Post Total Score. 2o min wod with rest included.

INT

3 rounds for reps:

  • 1 min max KB swing-full (53/35)
  • 2 min max Single-Single-Double
  • 3 minutes Sit ups

BEG

3 rounds for reps:

  • 1 min max KB swing-partial (35/25)
  • 2 min max Singles
  • 3 minutes Sit ups

9:30 Yoga $10


Thursday

This Saturday after class we are getting together to hang out and celebrate our 1 year anniversary! After the workout we will have fresh coffee, snacks. Share this experience by bringing a friend! It’s going to be fun.

Strength: Undulating Bench

Conditioning
As Many Rounds As Possible in 6minutes:
2 HSPU (deficit)
4 Pull ups (palms facing in)
6  Double Unders
Rest 3minutes: Repeat

You should be able to hold this handstand position against the wall for at least 15 seconds before you start working toward the pushup.

When you can hold the static handstand position for an adequate time, throw an abmat on the ground between your hands. You’ll now want to SLOWLY lower yourself to the ground. Please don’t dive head first through your floor! When you get to the ground put your feet down, then kick back up into a handstand and repeat.

Next, come either band hand stands or kipping handstands. Overtime as your strength and technique improve you’ll find you doing more and more handstands on your own. Then come the deficits hand stands!

That’s why I love Crossfit. Once you get better at something. We challenge you with something more difficult. Doesn’t that sound similar to life?