Tuesday 9/25/2012


    • Battlefit West Competition Event – September 29!
      CF LIVE Wins VIP Booth at Battlefit West!!
      Congrats to 43 of CFL’s athletes on making the cut!!
    • CrossFit Kids coming in October!

Attention CFL’rs competing in Battlefit West,

Now that we have trained hard for the last two weeks, yesterday being the last traditional WOD, today will start the beginning of tapering down in preparation for this Saturday’s BattleFit West competition. Sorry, there is no magic pill, and your performance at this Saturday’s event is determined by the cumulative discipline and effort of the many months prior. At one week out, your performance capability is definitely fixed. There’s nothing you can do in the final week before a competition that will solicit a meaningful adaptation from your body. Workouts break us down. Rest brings on super-compensation, solidifying the adaptation we caused through the workout. It is imperative that you focus on ensuring your body is completely rested (adapted) from all your previous workouts when competition begins. The only exception is skill-specific work like double-unders, muscle-ups, KB elements, etc. if the coordination component is your weakness. The whole intent was to work hard up to two weeks out, start tapering at the end of the second week prior to the competition, and devote the final week to a recovery plan with short WODs to keep neuromuscular pathways and remind our bodies of its need for endurance.

I have read from Mark Rippetoe and Louie Simmons that you loose strength very slowly, but lose endurance very quickly. Strength building WODs also heavily break down your muscles. For those reasons, during the final week we will not perform any strength work, only short metcons and very light endurance/skill work.

Your rest schedule in advance of the competition is critical. At one week out, more than ever before, you must believe that rest will benefit you more than additional workouts. At the risk of being repetitive: You cannot solicit a meaningful shock/recovery cycle from your body in a week. Any attempt to do so will leave you less prepared for the competition because your body will not be fully healed on the days you intend to stress it most.

As for nutrition, at this point you should have cut out all the bulls*@t foods from your diet. No sugar. No soft drinks. No heavy starchy vegetables. No processed foods (no additives and preservatives). Eat plenty of good protein (meats, fish, birds, eggs, protein powder, etc.), good fats (nuts and seeds and fish oil) and lots of vegetables and some fruit. Continue to do so and eat what you always eat (assuming you follow a solid Paleo/Zone plan).

Game Day:

Do not change a thing that you aren’t required to change. Wear the shoes and clothes you always wear for WODs. If you always tape your wrists/knees then tape your wrists/knees. If you’ve never taped your wrists/knees, then now is not the day to start. Game day is not the day to
begin anything new or try a new method. Do you use the hook grip? Keep using it. Never used the hook grip? Game Day isn’t the day to learn. If you followed a solid training/nutrition/rest plan then all you need to do to ensure your best performance is keep following that plan. If you pack the same food you pack every week day for your meals, then continue to do so. However, you may want to break the meals into smaller divisions to accommodate the different schedule of the competition. Hydration is also critical. Ensure you hydrate adequately in the day or two prior to the competition and sip water continuously throughout the competition. You should have to urinate a lot during the competition. You should make a pit stop about 20-30 minutes before your heat to ensure you don’t get the urge during the WOD.

Finally, don’t freak out. I know that’s easy to say and difficult to do, but seriously, what is there to worry about? As I said earlier, your level of performance is pretty much a given on the day of the competition. You can’t magically do something just a little different and become 20% stronger or faster, so relax. Treat the competition no different than what we do at our own box. Just do it like you’ve done all the others.” Important things make you nervous. They should, and they always will. You can’t avoid being nervous, but you can avoid completely flipping out and degrading your performance. You also can’t affect anyone else’s performance, so just give it everything you’ve got and see where the numbers fall. In sum: prepare, relax, perform. Do everything necessary to ensure you perform at your peak, but on game day it’s too late to worry about
where your peak falls among the competition. Have fun, eliminate regrets, and then celebrate–regardless of where you finish.

Skill: Kettlebell Snatch/Clean & Jerks


AMRAP in 15 minutes (BFW Competitors AMRAP 8 min)
5x KB snatch, left arm – m:55#/f:35# (BFW Competitors m:35#/f:25#)
5x KB snatch, right arm
5x KB clean & jerks, left arm
5x KB clean & jerks, right arm
10x ring pushups (BFW Competitors 5x ring pushups)
25x DU’s