CrossFit is competitive by nature. Every athlete does the same workout. They write their scores up on the white board. They look at other athletes’ scores to try to beat their own. At some point, many CrossFit athletes think about competing in a competition. Whether it’s in the CrossFit Open or local or regional meets, there are plenty of opportunities for CrossFit athletes to prove themselves in a competitive atmosphere. If you’re one of those athletes who’s ready to take their training to the next level, here are a few tips to get you on your way to the podium.
Plan Your Training Competition
If you see a competition coming up on the horizon, get out your calendar and start planning your workouts. When many CrossFit athletes start thinking about competing, they often realize that they need to get stronger overall. Make sure you add in designated times for squats and presses so you’re ready for the workload ahead. Another important component of training is skill work. It can get frustrating when we see others excel at double unders when we may struggle ourselves. Designate some time during your workouts to work on your weaknesses.
Mobility is another important step in the training process. Spend at least 15 minutes a day working on flexibility and mobility, so your muscles are at their best for your workout. At the end of your workout session, schedule a short met-con so you can practice your skills and stamina. Try to work with many different movements and time domains so you can be ready for whatever comes up in competition. Don’t forget about your rest days! Keep mobilizing and maybe go for a short run or row. Give your body time to recover for all the extra training.
Dial in Your Nutrition
Nutrition is the foundation of our overall health. Try to cut out excess sugar when training for competition. Load up on meats and veggies to get all the nutrients you need. It’s important to get protein and carbs right after a workout, so you may also want to have a good post-WOD protein shake ready to rebuild those muscles.
Get the Right Gear
The right gear can get an athlete in the right mindset on competition day. Consider getting your own jump rope and wrist wraps to carry in your gym bag. Don’t forget your shoes! Strength train with good weightlifting shoes, and also have a good pair of CrossFit shoes for your WOD. The right shoes can give you the right foundation for your workout.
Find a Buddy
Many successful CrossFit athletes train with other successful CrossFit athletes every day. This way, they can compete against each other in their box and push each other to get better. Having someone to workout with who’s at your level can help motivate both of you to do your best in competition.
Competing can be fun and rewarding. You can be pushed to do things that you never thought you could do. With smart training, nutrition, gear, and friends, you can set yourself up for a great competition. Have fun and good luck!