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What To Expect

By Holley | In Competition | on April 3, 2014

Many of you have your first competition coming up this Sunday and I couldn’t be more excited for all of you. ┬áSadly I’m going to be out of town and will miss it, so I’d like to pass some thoughts along to all of you now. Other veteran competitors, feel free to add comments!


– As Ruth has already mentioned to you all, coordinate easy-ups, chairs, mobility tools and warm up equipment ahead of time. You’ll want to minimize how much you have to carry as parking is never all that close to the event.

– I wouldn’t bother trying to coordinate food, it’s always a lost cause. During the competition it can be difficult to eat. Between the exhaustion and nerves, between WOD meals can be surprisingly challenging to get down. With this in mind, give yourself several options, such as cold meat, sweet potatoes, jerky, bars, fruit, protein shake, etc. It’s hard to predict what your body will want, so having options is always good…not eating just won’t work for three WODs in a day. Also, pack lots coconut water if you like it. It’s a great way to re-hydrate and get some electrolytes in your system right after a WOD.

– Don’t forget the essentials: socks, WOD shoes and weightlifting shoes, any accessories like wrist wraps or knee sleeves, chalk and a jump rope.

Getting there:

– Make sure someone is there on time to get your team signed up for the floater (if they don’t already assign you a time when they release the schedule). You don’t want to be stuck doing two workouts back to back. Ideally leave your team at least an hour between WODs.

– Have the same group scope out a spot for the tents, you’ll need a big space with so many of you competing. Keep an eye out for proximity to the event so you can hear what’s going on, and also keep an eye out for where the port-a-potty’s are…those get stinky by the end of the day, so don’t put yourself too close to them!

– Familiarize yourself with the gym set up for each WOD and get a feel for their warm up area


– Get your bathroom break in well enough in advance. You have to check in prior to the WOD and bathroom lines can get long, so don’t leave yourself in a bind!

– Pay close attention to the WOD rules and instructions, don’t miss a rep because you weren’t listening. Each competition has their own set of standards.

– Make sure you stay out of the sun and mobilize between WODs, you don’t have a whole day to recover for the next WOD, just an hour to a few hours.

– Adrenaline is a beautiful thing! The adrenaline rush of competition is powerful, you WILL surprise yourself and enjoy every second of it. You may be exhausted walking over to do your last WOD, but when they say 3, 2, 1, GO, somehow the energy comes back.

– Have fun! We compete in this sport because we love it!

Can’t wait to see how all of you do! Go out there, kick butt, PR and enjoy yourself!

WOD 04.03.14

Mobility and Skills Day




3 Comments to "What To Expect"

  • Nathania says:

    April 3, 2014 at 9:30 AM -

    Thanks Holley for a great post with really good tips. Wish you could be there to watch us but I’m sure everyone understands. Will try to make you proud coach!

  • Avelyne says:

    April 3, 2014 at 9:53 AM -

    I concur with Coach Holley, you have to force yourself to eat between WODs. You won’t feel like eating but your body needs those calories since you’re burning off so many already.

    I’m always nervous up until the first WOD but once it’s done, I’m good for the rest of the day.

    Ask your judges questions if you aren’t clear on a certain movement standard. Getting “no repped” is frustrating!

    Kick butt and have fun guys!

  • Tina says:

    April 3, 2014 at 12:55 PM -

    Thanks Holley for the great tips! Be safe and see you when you get back!

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