Hey Vic City,
The CrossFit season is about six months removed from the 2017 Open, meaning we have roughly five months until we embark on the 2018 installment. This time of year is booming with offseason competitions that interest CrossFitters of all levels. We've just had a Vic City Games, next week the CrossFit Games Team Series begins, and in the middle of October, Fraser Valley hosts their annual throwdown, which has been popular among some of our Vic City athletes. Outside of standard CrossFit competitions, you might be interested in Spartan Races, Tough Mudders, or any other type of athletic endeavour that involves competing.
Regardless of what the competition is, or what level you are at, top performance is high on most people's priority list. However, especially for rookie competitors, there are often questions that arise.
1) "What should I eat right before I compete?"
This is probably the most popular question that comes up. If you've been training for this event, which I strongly suggest you should have, eat whatever you are used to. If you typically have a sandwich, stick with your sandwich, whatever you have had success with in the past stick with that leading up to your competition.
2) "What do I do for warm-up?"
The answer to this is the same as above. Don't change up what got you where you are at. If you traditionally spend 10 minutes warming up, don't expect that trying your buddies 30 minute warm-up will land you any type of previously uncharted success.
3) "Why should I sign-up?"
I often hear this one when people are deciding if they want to compete or not. As many of you have found out from 'push week' a little competition often helps us raise our performance. Countless times competitions are set up for PRs or challenges that don't commonly arise, in group classes, that advantage and surprise yourself!
4) "I get really nervous, is that normal?"
Even the best of the best get nervous. Mat Fraser has been known to throw up before every event because he was nervous, and it seems to work for him. Everyone is nervous to some degree, having nerves just shows that it matters.
5) "I don't like people looking at me, is everyone going to be watching?"
The spectators at local competitions are usually there to watch someone specifically. If that person is in your heat spectators probably won't even notice you if their focus is on their buddy in another lane. The people that are watching you are usually your friends that came to support you, and they will be happy that you had the courage to compete in the first place, and win or lose just like to see you have fun.
If you are on the fence about doing a competition, give it a shot! Go in without any expectations, and see what it is all about. If you already made the leap and are preparing for some challenge in the future, congratulations in advance, and stick with what you know. Don't make any dramatic changes leading up, and give your full effort!
A bit of humour can calm the nerves
Training Wednesday - Thursday
WARM-UP: "Roxanne" with burpees... to get you going quickly!
WOD: "Double Felix"
A notorious wod of wods! This is all about aerobic ability and staying on pace. Utilize the Assault Bike (distances - 1.4, 1.0, 0.7, 0.3) if you have back issues!
Scale to Regular Felix if you want to hit a higher intensity effort for a shorter duration (i.e. don't feel pressured into doing the full double Felix which is a very hard challenge).
Rx: In Partners, each person rows 1000, 750, 500, 250, 1000, 750, 500, 250m. Use a "just row" setting. 45 min time cap!
FG: "Felix" - in partners, each person rows 1000, 750, 500, 250m
TG: 800-600-400-200 (1.0, 0.8, 0.6, 0.3 on assault bike)