6am
Aaron: A. 195# B. 4 + 3 155#
Brittani 95# PR! 4 rds +1 65#
Ana Pula 95# PR!
Steven S. #205/ 4rds & 2 rx
Proline #75 PR! 4rds +4 55#
Jamie: A-105 B-5rd + 1 GOH #75
Monique 45
Louie:145#/115# 5rd
Lesley 115#/65# 4rds +2 snatches
Capital J Josh- 245# 3 rounds +4 RX
Cindy
Good job Anna and BriIttani!!!
RD
“GAME DAY”
WITH SO MANY MEMBERS STARTING TO PARTICIPATE IN A VARIETY OF CHALLENGING COMPETITIONS I WANTED TO TOUCH ON THE SUBJECT OF COMPETITION DAY NUTRITION…..ALOT OF DIFFERENT THINGS CAN CAUSE A POOR COMPETITION DAY PERFORMANCE (SLEEP THE NIGHT B4, GAMEDAY/ WOD MINDSET, POOR PROGRAMMING, AVOIDING YOUR WEAKNESSES DURING TRAINING, ETC.) DON/T LET IT BE NUTRITION!!!
I HAVE EXPERIMENTED WITH THIS A BIT AND THIS IS WHAT WORKS BEST FOR ME (SO FAR)..EVERYONE IS DIFFERENT SO HOPEFULLY THIS HELPS YOU….
I EAT ZONE SO I TYPICALLY TAKE IN 16-18 BLOCKS/ DAY (BW: 193)…FOR A TRIAL COMPETITION DAY, SINCE I HAVE NOT COMPETED SINCE THE 2008 CF GAMES, I HAVE INCREASED MY BLOCKS TO 22-25. YOU NEED THE INCREASE IN HIGH QUALITY FOOD AND THE CALORIES. TYPICALLY THESE COMPETITIONS WILL BE A 1DAY, 3-4WOD TYPE FORMAT….
1-SO FIRST THING IN MORNING, 4-5BLOCK BREAKFAST ABOUT 2 HOURS PRIOR TO 1ST WOD (THEREFORE, BLOOD GLUCOSE LEVELS ARE PLENTIFUL WHEN THAT FIRST WOD HITS)….
WOD 1: HYPOTHETICAL 10-15MIN “ARDUOUS” WOD…..
2-WITHIN 30MINUTES OF COMPLETING THIS WOD TAKE A POST WOD SHAKE. I USE A SCOOP OF MUSCLE MILK WHEY (APPROX. 1BLK OF FAT AND 4BLKS OF PROTEIN) AND 2 SMALL(330ML) VITA COCOS (APPROX. 3BLKS OF CARBS)….TRY TO STAY AWAY FROM POST WOD FAT….
3-PRIOR TO WOD 2 (ANOTHER HYPOTHETICAL 5-10MINUTE WOD) HAVE ANOTHER 3-4BLK MEAL….IF TIME ALLOWS (THIS IS WHERE YOU HAVE TO HAVE ALREADY EXPERIMENTED AND NEED TO BE FLEXIBLE)…IMO YOU NEED SOLID/ HIGH QUALITY FOOD THROUGHOUT THIS DAY, DON/T COUNT ON THE CONCESSION STAND OR DOING SHAKES ALL DAY, ODDS ARE YOU WILL BE STARVING AND “COME UP SHORT”…HAVE IT PREPLANNED AND READY TO GO…..
4-THE LONGER THE WOD, IMO THE MORE YOU NEED ANOTHER QUICK SHAKE….IF IT IS SHORT AND NASTY (3-5 MINUTE OR MAX EFFORT YOU MAY NOT NEED IT) OR JUST EAT A 2-4 BLOCK SNACK/ MEAL WITH THE FAT BLOCKS POST WOD…..
WOD 3: HYPOTHETICAL “TOUGH” 8-10MIN WOD…YOUR BODY SHOULD FEEL BEATDOWN A BIT BUT IF YOU FUEL PROPERLY YOUR HEAD SHOULD BE CLEAR AND READY TO GO (YOU SHOULDN/T BE WALKING AROUND LIKE A ZOMBIE)….
5-IMO IF THERE IS A 4TH WOD COMING (KNOWN OR UNKNOWN “TOUGH” METCON) HAVE A 3RD SHAKE (3-4BLKS)..
KILL THE LAST WOD THEN…..
6-EAT LAST MEAL OF THE DAY (4-5BLKS PROTEIN AND CARBS) AND YOU CAN “MAKE UP” THE FAT THAT WAS MISSED IN THE SHAKES BY 3-4XING YOUR FAT BLOCKS….
HOPE THIS LONG MANIFESTO ANSWERED ALOT OF THE QUESTIONS I HAVE BEEN FIELDING…..
LASTLY, REMEMBER THAT YOUR GAME DAY NUTRITION NOT ONLY FUELS THE EFFORT BUT ALSO THE RECOVERY/ REPAIR….SO IF THE COMPETITION IS MULTI DAY YOU HAVE REPAIRED/ FUELED PROPERLY FOR MORE WODS….
HOPE THIS HELPS ALL OF THE ASPIRING COMPETITORS…..
RANT OVER,
RD
Coach Nick's Class
9AM
Monica 85#/4rds+5pu (lt.pur/rx last 1.5rds) 55#
trevor w: 3 rounds + 3 gto rx 225 clean and jerk
Taryn 85# 3 rounds + 2 gto 70#
Paul
anna s. 100#, 5rds (95#)
Coach Nick's Class
3:00
Duilio #145/4 rnds mod
Andrea #65/ 5 rnds
Matt W. #165/3+4 pull ups mod
Joe #135/7+1 g2oh mod
Coach Nick's Class
4:00
Alexa #25/7 rnds mod
Joyce #140/5+1 g2oh rx
Jeremy #185/ 3+1 g2oh mod
Kristi #75/4+4 g2oh mod
Matt F. #195/ 4 rnds rx
Cameron #160/ 3+2 g2oh mod
Maggie #50/ 5 rnds mod
Mike C. #225/ 4+3 g2oh rx
Biran #145/ 3+4 g2oh mod
Jamie #140/ 4+4 g2oh rx
Javier #155/ 4+1 g2oh mod
Craig G. #175/ 3+4 pull ups mod
Coach Nick's Class
Brad G: #225/4+1 rnds rx
Coach Mike and Erik's Class
1700
Matt A 205#, 3+3 G to OH Mod
Ricky 160#, 5+1 Pull-up Mod
Andrew 145#, 3+4 PU Mod
Joe S 170#, 5 Mod
Steph 75#, 4+3 G to OH Mod
Brandon 215#, 4+1 G to OH Rx’d
Tom 165#, 5 Mod
Matt L 135#, 4+1 G to OH Mod
Coach Mike and Erik's Class
1800
Anna 100#, 4+2
Melissa 100#, 4+1
Kelsy 135#, 3+2
Edwin 165#, 4+1
Julie 95#, 4+4
Wayne 215#, 3+1
Jessica 95#, 4+6
Jess 105#, 3+2
Joe A 45#, 4
Iliana 80#, 4+4
Bailey 100#, 3+4
Darrin 95#, 5
Tyler 195#, 2 Rx’d
Manuel 190#, 5+2
Scott 115#, 4+6
Todd 125#, 4
6am
Aaron: A. 195# B. 4 + 3 155#
Brittani 95# PR! 4 rds +1 65#
Ana Pula 95# PR!
Steven S. #205/ 4rds & 2 rx
Proline #75 PR! 4rds +4 55#
Jamie: A-105 B-5rd + 1 GOH #75
Monique 45
Louie:145#/115# 5rd
Lesley 115#/65# 4rds +2 snatches
Capital J Josh- 245# 3 rounds +4 RX
Good job Anna and BriIttani!!!
“GAME DAY”
WITH SO MANY MEMBERS STARTING TO PARTICIPATE IN A VARIETY OF CHALLENGING COMPETITIONS I WANTED TO TOUCH ON THE SUBJECT OF COMPETITION DAY NUTRITION…..ALOT OF DIFFERENT THINGS CAN CAUSE A POOR COMPETITION DAY PERFORMANCE (SLEEP THE NIGHT B4, GAMEDAY/ WOD MINDSET, POOR PROGRAMMING, AVOIDING YOUR WEAKNESSES DURING TRAINING, ETC.) DON/T LET IT BE NUTRITION!!!
I HAVE EXPERIMENTED WITH THIS A BIT AND THIS IS WHAT WORKS BEST FOR ME (SO FAR)..EVERYONE IS DIFFERENT SO HOPEFULLY THIS HELPS YOU….
I EAT ZONE SO I TYPICALLY TAKE IN 16-18 BLOCKS/ DAY (BW: 193)…FOR A TRIAL COMPETITION DAY, SINCE I HAVE NOT COMPETED SINCE THE 2008 CF GAMES, I HAVE INCREASED MY BLOCKS TO 22-25. YOU NEED THE INCREASE IN HIGH QUALITY FOOD AND THE CALORIES. TYPICALLY THESE COMPETITIONS WILL BE A 1DAY, 3-4WOD TYPE FORMAT….
1-SO FIRST THING IN MORNING, 4-5BLOCK BREAKFAST ABOUT 2 HOURS PRIOR TO 1ST WOD (THEREFORE, BLOOD GLUCOSE LEVELS ARE PLENTIFUL WHEN THAT FIRST WOD HITS)….
WOD 1: HYPOTHETICAL 10-15MIN “ARDUOUS” WOD…..
2-WITHIN 30MINUTES OF COMPLETING THIS WOD TAKE A POST WOD SHAKE. I USE A SCOOP OF MUSCLE MILK WHEY (APPROX. 1BLK OF FAT AND 4BLKS OF PROTEIN) AND 2 SMALL(330ML) VITA COCOS (APPROX. 3BLKS OF CARBS)….TRY TO STAY AWAY FROM POST WOD FAT….
3-PRIOR TO WOD 2 (ANOTHER HYPOTHETICAL 5-10MINUTE WOD) HAVE ANOTHER 3-4BLK MEAL….IF TIME ALLOWS (THIS IS WHERE YOU HAVE TO HAVE ALREADY EXPERIMENTED AND NEED TO BE FLEXIBLE)…IMO YOU NEED SOLID/ HIGH QUALITY FOOD THROUGHOUT THIS DAY, DON/T COUNT ON THE CONCESSION STAND OR DOING SHAKES ALL DAY, ODDS ARE YOU WILL BE STARVING AND “COME UP SHORT”…HAVE IT PREPLANNED AND READY TO GO…..
4-THE LONGER THE WOD, IMO THE MORE YOU NEED ANOTHER QUICK SHAKE….IF IT IS SHORT AND NASTY (3-5 MINUTE OR MAX EFFORT YOU MAY NOT NEED IT) OR JUST EAT A 2-4 BLOCK SNACK/ MEAL WITH THE FAT BLOCKS POST WOD…..
WOD 3: HYPOTHETICAL “TOUGH” 8-10MIN WOD…YOUR BODY SHOULD FEEL BEATDOWN A BIT BUT IF YOU FUEL PROPERLY YOUR HEAD SHOULD BE CLEAR AND READY TO GO (YOU SHOULDN/T BE WALKING AROUND LIKE A ZOMBIE)….
5-IMO IF THERE IS A 4TH WOD COMING (KNOWN OR UNKNOWN “TOUGH” METCON) HAVE A 3RD SHAKE (3-4BLKS)..
KILL THE LAST WOD THEN…..
6-EAT LAST MEAL OF THE DAY (4-5BLKS PROTEIN AND CARBS) AND YOU CAN “MAKE UP” THE FAT THAT WAS MISSED IN THE SHAKES BY 3-4XING YOUR FAT BLOCKS….
HOPE THIS LONG MANIFESTO ANSWERED ALOT OF THE QUESTIONS I HAVE BEEN FIELDING…..
LASTLY, REMEMBER THAT YOUR GAME DAY NUTRITION NOT ONLY FUELS THE EFFORT BUT ALSO THE RECOVERY/ REPAIR….SO IF THE COMPETITION IS MULTI DAY YOU HAVE REPAIRED/ FUELED PROPERLY FOR MORE WODS….
HOPE THIS HELPS ALL OF THE ASPIRING COMPETITORS…..
RANT OVER,
RD
9AM
Monica 85#/4rds+5pu (lt.pur/rx last 1.5rds) 55#
trevor w: 3 rounds + 3 gto rx 225 clean and jerk
Taryn 85# 3 rounds + 2 gto 70#
Paul
anna s. 100#, 5rds (95#)
3:00
Duilio #145/4 rnds mod
Andrea #65/ 5 rnds
Matt W. #165/3+4 pull ups mod
Joe #135/7+1 g2oh mod
4:00
Alexa #25/7 rnds mod
Joyce #140/5+1 g2oh rx
Jeremy #185/ 3+1 g2oh mod
Kristi #75/4+4 g2oh mod
Matt F. #195/ 4 rnds rx
Cameron #160/ 3+2 g2oh mod
Maggie #50/ 5 rnds mod
Mike C. #225/ 4+3 g2oh rx
Biran #145/ 3+4 g2oh mod
Jamie #140/ 4+4 g2oh rx
Javier #155/ 4+1 g2oh mod
Craig G. #175/ 3+4 pull ups mod
Brad G: #225/4+1 rnds rx
1700
Matt A 205#, 3+3 G to OH Mod
Ricky 160#, 5+1 Pull-up Mod
Andrew 145#, 3+4 PU Mod
Joe S 170#, 5 Mod
Steph 75#, 4+3 G to OH Mod
Brandon 215#, 4+1 G to OH Rx’d
Tom 165#, 5 Mod
Matt L 135#, 4+1 G to OH Mod
1800
Anna 100#, 4+2
Melissa 100#, 4+1
Kelsy 135#, 3+2
Edwin 165#, 4+1
Julie 95#, 4+4
Wayne 215#, 3+1
Jessica 95#, 4+6
Jess 105#, 3+2
Joe A 45#, 4
Iliana 80#, 4+4
Bailey 100#, 3+4
Darrin 95#, 5
Tyler 195#, 2 Rx’d
Manuel 190#, 5+2
Scott 115#, 4+6
Todd 125#, 4
Thx Coach Ron!
Thx Cindy!!