Training for CrossFit Competition

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

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 whos 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!

CrossFit at Home

Those who are interested in losing weight and gaining strength may want to consider participating in CrossFit at home. Participating in CrossFit at home can be more convenient for those who work full-time and may not have the time to go to a CrossFit center for classes.

There are different types of plans that one can find online for completing CrossFit exercises from the comfort of ones home. One can check out the following tips for beginning ones CrossFit journey from his or her own home. Here are some tips that will help any person on the quest to lose some weight and gain incredible strength through CrossFit training.

Find a 30 Day Challenge

Those who are looking for a CrossFit at home plan should make sure that there is a plain clearly laid out. It is best to find a plan that spans over 30 days with pre-planned exercises. See our crossfit WOD list for the most popular exercises.

This way, one will be able to stick to the plan and will not have to constantly be researching new exercises to add to ones at-home plan. It will be possible for one to continuously complete the requirements of a 30 day plan without interruption. In addition, one may lose the motivation to continue to look up new exercises and make his or her own daily plans in the beginning. Because these exercises are so difficult, it is not unusual for people to feel very sore and weak.

One does not want to give up on herself in these beginning stages, so having a 30 day plan already laid out will encourage one to stay the course.

Types of Exercises Included in the Plan

Some of the common exercises that are included in an at home plan can also be found being taught in actual CrossFit courses. Push-ups, burpies and short circuit runs are some of the exercises that one can complete at home. A burpie is a type of exercise that involves dropping to the floor and supporting ones weight on ones arms in a push-up style.

Then, one jumps to his or her knees, jumps up, claps in the air and repeats the motion. It is very difficult to do a set of burpies, and one will gain tremendous strength from doing a set on a regular basis. To start out, one may only do a set of 10 burpies and try to work to doing 25 burpies in a row.


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