First and most important is: have FUN! It’s going to be a great day and lots of cheering and hard work so have fun with it. Also the typical competitions we attend with the KADA crew are “for fun” events and the staff and judges are volunteers so reps will be miss counted and plenty of mistakes will be made, I’ve experienced this first hand. Do your best to shake it off and just give it your best! So enough of that here comes the good stuff!
If your competition is on a Saturday, here’s the timeline:
Wednesday Night (3 days out from competition)
– Any workouts you do from here on out should be focused on recovery and ironing out any technical aspects of your workouts on Saturday so no heavy lifting, volume or trying to set PR’s the remainder of this week
– You’ve already put in the work for Saturday so let your body rest/recover: massage/foam rolling, chiropractic adjustment, hot/cold baths, Epsom salt baths should be on your to-do list to get your muscles feeling great
– Sleep! Make sure you get plenty of sleep each night
– Hydrate! WATER WATER WATER no alcohol till after the comp, you don’t want the less fit person next you beat you cause she/he is well hydrated
– Is this a team event? Discuss with your teammate about strategy for each event, have a plan and stick to it 🙂
– Visualization: sounds silly but it works, spend some time visualizing the workouts and what its potentially going to be like on Saturday.
– Don’t try and new supplements or foods, stick to what you’ve currently been doing. This is not the time to see if your body reacts well to something new and different.
– Get to Bed Early
– Make sure you’re packed for Saturday (don’t do this in the morning)
– Equipment for workouts (jump rope, wrist wraps, knee sleeves, etc.)
– Shoes and apparel (maybe a second pair just in case)
– Snacks and Supplements (it will be a long day and you’ll be hungry! RX bars and lara bars are great for on the go)
– Chair blanket other creature comforts for between events, again it’s a long day.
– Eat a big meal Friday night, you want to make sure you’re not starving in the morning and you probably won’t want to eat first thing especially if you’re working out in wave 1.
– HAVE FUN!
– Set out Early: plenty of time to park, check-in, find bathrooms and warm up area and get settled.
– PRE WOD
– 20 minutes before each wod to warm up, keep it simple like we do in class: light cardio, light stretch, quick little build up to wod weights/movements
– Post WOD:
– Hydrate and Eat
– 5 minutes of light cool down walk/row, foam roll
Saturday After Competition
-EAT!!! Re-fuel your body!
-Rest & ice!
-Congratulate yourself and your teammates