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CFI Game Day Tips

By admin | In Competition | on September 28, 2012

Most of you who are competing tomorrow are no strangers to competition. Some have a background in running, swimming, various team sports. Others have competed in multiple CrossFit events.
You guys may be familiar with what to do before and after events (heats) to cool down and warm up for the next one. In case you don’t have a game plan, here few tips that may help:

  • Take note of your heat and block out time to mobilize and warm up before it. See sample warm ups below.
  • Stay off your feet and out of the sun when possible between heats.
  • Avoid tightening up post-WOD by stretching and foam rolling.
  • Tape your wrists and/or hands if you need to.  If you need tips on how to do that don’t wait until your heat begins to ask somebody.
  • During a workout, if you take a breather, don’t walk away as you catch your breath.  Often times people drop down from the pull up bar, take a stroll, and waste precious seconds walking back to the bar.
  • Avoid no-reps by focusing on good movement.  It takes more time to repeat a no-rep than to take a breath and steady yourself and do it once.
Sample Warmups for WOD 1.  Warm up those shoulders, hips, and glutes.  Pick and choose what works for you.
  • Push up plus or yoga push ups
  • clams, hip bridges
  • 3 second squats
  • Shoulder reach roll lift
  • blackburns
  • hollows or extension reach inchworms

WOD 2 Warmups: Get those glutes warmed up.

  • Squats
  • hip bridges, clams, good mornings, side steps
  • Pass throughs
  • Behind the neck snatch-grip presses
  • KB Press
  • KBS
  • Hollows, strict crunches

A couple of last reminders: don’t be late.  The gate to the parking lot will be closed for the athlete/spectator area.  We’ll leave enough of the gate open to drop off coolers, ez-ups, chairs, etc.   First come, first served with street parking.

Also, a final note: Last minute changes to divisions are closed.  Unless you were specifically emailed or told that you are moved into a different heat, go by the schedule Holley posted yesterday.  We’ve been hearing a lot of statements like “I’m good at everything but…” and “If only (insert movement) wasn’t programmed, I would do really well”  around the gym.  The truth is there are a lot of goats people ignore simply because it’s something they’re not good at. The beauty of CrossFit and all the movements it encompasses is the journey never ends.  There will always be something.  That something should have been on your daily To Do list since June 27th when we announced the competition.  Show up Saturday, do your best, don’t get injured, and wake up Sunday with a new set of goals to work on for our next competition.

WOD 09.28.12

Press 3×5 or Wendler

Row 500m
12 Ring Dips
21 Kettlebell Swings

**Competitors are welcome to come in and do mobility work. It would behoove you to take a rest day (no WOD) before the Games!

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