CrossFit Competitions: Prepping for Game Day

3 Areas

Maximizing Your Performance

Part I: Managing Anxiety & Nerves

(1) Practice Cadence Breathing

(2) Complete NSDR (Non-Sleep Deep Rest)

(3) Do Daily Movement 

see the right column – movement maintenance

(4) Reframe Your Symptoms

Part II: Streamlining Game Day

(1) Shop & Prep Food & Drink

Step 1: Compile a list of easily digestible foods that you tolerate well

Step 2: Place items & quantities into time slots based upon event type & time

Step 3: Double check macronutrient amounts & percentage breakdown

Step 4: Create a shopping list, including extra items as substitutions

Step 5: Test your plan on a competition simulation / hard training day & make adjustments as needed

*work with a coach to help you troubleshoot this process

Listen: CrossFit Competition Nutrition [The Fitness Movement #007]

(2) Pack Your Gym Back Early

(3) Practice Videoing MetCons

• Practice using a mobile app with a built-in clock (e.g. WODproof, WeTime)

• Clear storage up on your phone (i.e. delete videos, unnecessary apps, etc.)

• Put your phone on Airplane Mode & Do Not Disturb

• Consider getting a Tripod for your Phone

• Complete the rehearsal round and review to make sure you are in frame

• Practice uploading to YouTube from your gym’s Wi-Fi

(4) Complete a Competition Simulation

Part III: Minimizing Execution Errors

(1) Write It Down

(2) Visualize Workouts

• Incorporate All Your Senses

• Complete in first person

• Consider doing a “walk-through”

(3) Encourage Critical Judging

• Enlist a judge to help you in training sessions

• Tell your judge to be strict

• Use a judge who has passed the judges course

• Instruct your judge how you want to be communicated with (e.g. counting out loud every X reps, verbalizing what needs to change with no-reps, etc.)

(4) Practice Workout Redos

How to Evaluate a Workout & Improve on a ReTest

Go Compete.

The best way to learn how to navigate competition and all it entails is to go compete.

There’s no way to overcome a lack of experience.

However, there are many systems you can put in place to reduce the chaos and anxiety that often comes with completion.

Scroll back through this article and pick 2-3 actionable items that you can implement today.

And then revisit this post once again the week of your competition and review items like nutrition planning and the packing list.

Remember…

Failing to plan is planning to fail.

Benjamin Franklin