** ALL the coaches are competing in the ATLAS GAMES THIS SATURDAY so there will be OPEN GYM FROM 8 am to 11 am! No classes, no WOD, but you will be able to come into the gym from 8 am to 11 am and get some work in.**
We apologize for the inconvenience, but tried our best to be accommodating with open gym
What to Do Before You Compete?
There are a large number of CFH members competing this weekend and the coaching staff has been receiving a few questions as to how one should prepare the week before a competition.
The first thing you can do is dial in your mental game. All of the workouts have been released, now it is time to develop a plan and stay positive. This is supposed to be fun, not cause you to loose sleep, wake up in a puddle of sweat, and freak out all week. Your nutrition should already be dialed in, we talked about this 6 weeks ago during our pre meeting. If you have been slacking on the nutrition then get started TODAY!
We suggest you continue to workout through Wednesday. Keep your schedule the same until then and start to taper on Thursday. This is only a one day competition. There is no need to rest all week. There are two changes I might make to your training this week. 1) Try the actual workouts in the competition instead of doing the regular WOD. 2) If you need to work on a skill (HSPU, Kipping Pull ups, OHS) or test a max effort lift do it in the beginning of the week.
On Thursday I would recommend getting your heart rate up and breaking a sweat. Nothing that will tax your body too much. A short AMRAP of doubles and burpees or KB swings and a row would be fine. Then mobilize and stretch. On Friday you should rest, stay off your feet as much as possible, and stretch as much as you can.
WHAT TO BRING!?
On Saturday you should bring all of your personal equipment. Shoes, jump rope, tape, and a full change of clothes (just in case). If you have a fold up chair, a big blanket or a towel bring them too! You will need somewhere to chill out between events. Food the day of is a very important piece to this puzzle! DO NOT just bring fruit, nuts and water. Make sure you have at least one sustainable source of protein (also known as a good lunch). A chicken salad, steak and sweet potatoes, do not over think this one, just bring something that will get your through the day.
Remember that Saturday will come and go and no matter where you place I promise you will grow tremendously as a CrossFit athlete.
WOD
15 Pull ups
15 KB Swings (70/53)
15 Sit ups
4 Rounds
Rest 2 Min
50 Burpee Box Jumps (24/20)
Score separate times for both workouts.
Kat getting stronger!