CF Armoury: Competitor Program Open Forum - Week 3
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The premise of this group is:
for CrossFit Competitors in Edmonton who have, are, and will continue to attend weekly meetings to discuss CrossFit Competition Preparation. Weekly group meetings will consist of 30 mins of discussion about competition preparation, and a high intensity, competition based training session.
Missed last week Competitor Program class, as I was attending/competiting in Festivus Games. This week, the topic of discussion focused on RECOVERY, and a few items from last week (Nutrition) was brought up.
I had a few questions to ask as during class. Coach Aiden asked around the room for the few of us who attended Festivus and what we thought about it. He asked me, and I said, "I like it and it was a learning experience for me! I now have more questions regarding what one does (eating/resting) after or in between WODs. I thought I was doing everything I was suppose to do; bringing in whole foods, protein, protein shakes, fruits, recovery drinks ,etc), yet I was still exhausted." I mentioned that at one point, after my 3rd WOD, I felt like I could had slept standing up!
This brought up comments from the floor, people who compete and their opinions and suggestions. I must admit, I soaked in as much of the information as I could. I felt like a sponge in there. A lot of good suggestions, and I'm sure there will be many more questions I will have as I work through it all. Early this week, I had a chat with Curt Manning, and I was asking what he does. Valid information, and again, I really like the fact that everyone (regular or pro's) are approachable.
While most of the following were a summary of a deeper discussion from the week prior, regarding nutrition. I'll just jot down a few areas we talked about today.
NUTRITION:
- sustenance between workouts are extremely important
- the type of food one should consumes
- simple carbs vs complex carbs, when one should consume them
- always choose REAL food over supplements
- eating differently when you are doing 1 RM vs a chipper
- test the food and see how it impacts YOU. It varies from person to person
- when to eat a full meal over a simple fix. It's usually if you have 2 hours between WOD; try to power down a fuller meal
- carb supplements: maltodextrin, dextrose. It might be cheaper to buy it in bulk from the supermarket than buying it via brand name - supplement
- always drinks a lot of water
- Fats, avocado
- Fuel yourself, especially on competition day.
SLEEP:
- Ensure you get at least 8 hours of sleep. More is better so the body can recover
SUPPLEMENTS:
- What products that will help for sleep. Feedback from the members about what they use and their experience
- Essential for the athlete; Zinc, Magnesium Aspartate
- Discussion about Creatine, Beta-Alanine
ACTIVE RECOVERY:
- Active Recovery: ROMWOD
- Yoga; Yin Yoga
COMPETITORS WOD:
A. 10 Minute EMOM
Minute 1: Handstand Walk: 10 to 30 Feet
(Scale: 50 foot Bear Crawl Straight Leg
OR 10 Shoulder Taps)
Minute 2: 10 Hollow Rocks
B. 30 seconds ON / 30 seconds OFF
for FOUR ROUNDS:
- Overhead Squats (OHS) @ 50% (M: 135 lb / W: 95 lb)
- Box Jump Overs (M: 30" / W: 24")
- Rowing
3 MINUTE REST
C. 30 seconds ON / 30 seconds OFF
- Squat Clean 50% (M: 135 lb / W: 95 lb)
- Shoulder to Overhead 50% (M: 135 lb / W: 95 lb)
- Rowing
I had a few questions to ask as during class. Coach Aiden asked around the room for the few of us who attended Festivus and what we thought about it. He asked me, and I said, "I like it and it was a learning experience for me! I now have more questions regarding what one does (eating/resting) after or in between WODs. I thought I was doing everything I was suppose to do; bringing in whole foods, protein, protein shakes, fruits, recovery drinks ,etc), yet I was still exhausted." I mentioned that at one point, after my 3rd WOD, I felt like I could had slept standing up!
This brought up comments from the floor, people who compete and their opinions and suggestions. I must admit, I soaked in as much of the information as I could. I felt like a sponge in there. A lot of good suggestions, and I'm sure there will be many more questions I will have as I work through it all. Early this week, I had a chat with Curt Manning, and I was asking what he does. Valid information, and again, I really like the fact that everyone (regular or pro's) are approachable.
While most of the following were a summary of a deeper discussion from the week prior, regarding nutrition. I'll just jot down a few areas we talked about today.
NUTRITION:
- sustenance between workouts are extremely important
- the type of food one should consumes
- simple carbs vs complex carbs, when one should consume them
- always choose REAL food over supplements
- eating differently when you are doing 1 RM vs a chipper
- test the food and see how it impacts YOU. It varies from person to person
- when to eat a full meal over a simple fix. It's usually if you have 2 hours between WOD; try to power down a fuller meal
- carb supplements: maltodextrin, dextrose. It might be cheaper to buy it in bulk from the supermarket than buying it via brand name - supplement
- always drinks a lot of water
- Fats, avocado
- Fuel yourself, especially on competition day.
SLEEP:
- Ensure you get at least 8 hours of sleep. More is better so the body can recover
SUPPLEMENTS:
- What products that will help for sleep. Feedback from the members about what they use and their experience
- Essential for the athlete; Zinc, Magnesium Aspartate
- Discussion about Creatine, Beta-Alanine
ACTIVE RECOVERY:
- Active Recovery: ROMWOD
- Yoga; Yin Yoga
COMPETITORS WOD:
A. 10 Minute EMOM
Minute 1: Handstand Walk: 10 to 30 Feet
(Scale: 50 foot Bear Crawl Straight Leg
OR 10 Shoulder Taps)
Minute 2: 10 Hollow Rocks
B. 30 seconds ON / 30 seconds OFF
for FOUR ROUNDS:
- Overhead Squats (OHS) @ 50% (M: 135 lb / W: 95 lb)
- Box Jump Overs (M: 30" / W: 24")
- Rowing
3 MINUTE REST
C. 30 seconds ON / 30 seconds OFF
- Squat Clean 50% (M: 135 lb / W: 95 lb)
- Shoulder to Overhead 50% (M: 135 lb / W: 95 lb)
- Rowing
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| Our "chicken scratch" as we alternating writing our score on the mini whiteboard in between sets My partners: Gino, and John |
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