Plan, Prep, and Execute For This Weekend!

Our competition this Friday will begin at 5:30pm. This means athletes be here before hand. Be on time and be early if possible. Give yourself some time to get to the gym and wind down…. settle in… and extensively warm up for the thunder and lightning that is about to undergo! I want to make it an accessible time for the 8-5 job people to get off, get ready, and come into the gym ready to throw down. At this time we will go over standards, guidelines, and everything involved with the weekend, as well as a Q and A. If you are running late, it will be your partners job to fill you in and some of this information and content. We will have 2 events this day! Yaaaaay! We will run threw things quickly and as efficient as possible due to our amazing volunteers that we will have! Saturday doors will open at 8am. So, as mention previously, come in as early as possible and get settled and do yo warm up thang! Saturday has 3 guaranteed workouts for all teams and 1 final! We will be going back to back nearly through all of this. Plan ahead and have food and that hydration preparation game on point! I love to go to the nature store, aka, Natural Grocers, and pick these out. Coconut water, Epic bars for quick sources of protein so that I don’t just rely on my post workout protein powder mix, and loooooooots of baby food. This stuff is a game changer! I don’t usually get hungry during competition days, but you need to get sustenance in. Force feeding yourself is actually a struggle as your nerves don’t send you your normal hunger signals, but your body is going through A LOT! So baby food is a super easy, and yummy, source of readily available carbs that you will need to compete. That’s all you are burning these comp days. CARBS! We are carb burning machines! Our workouts primarily utilize and distribute carb sources during CrossFit workout. News flash! You actually don’t burn fat until about 1.5-2 hours of moderate intensity workout!! Universe shattered…. I know right. But the research is pretty sound on this one. Protein is an even worse option for a fuel source (Energy is Carbs, protein, and fat FYI. How and why we use each is drastically different. Energy is not vitamins and minerals. That’s a whole other topic). The body doesn’t use or view protein as a fuel source. You get about 5% energy out of the protein ingested as used for fuel…. it’s just too expensive, and time consuming for your body to break down protein. It’s difficult to do so fast… so it doesn’t. Carbs break down the easiest and the body goes through the path of least resistance so this is why baby food is perfect and amazing. It’s easily digestible and readily available to use for the next event. So I don’t ruffle any feathers (I like ruffling feathers lol). Protein is awesome, but if anyone every told you eat more protein for more energy they don’t understand the body. Protein is needed for your bodily functions to work properly. That is crucial for anything and everything, but our current cultural view of energy in and energy out isn’t so cut and dry and it seems. Though if the body has sufficient protein intake, things tend to function more properly, so in turn that may be considered and debated that protein gives you energy…… Too for down the rabbit hole. Anyways, plan ahead, be prepared, and let’s have some fun. It’s just us so if we need to adjust… I’m totally ok with that. Also, getting a friend to get food from chick-fil-a is a good idea… we’ll be in town… just make sure they get me a number 8. Just the entrée is fine. I don’t want to be snob haha.

After the competition we will move the party scene to Jasmine’s and Luis’s house! They just bought a house (Like just barely, like as I’m writing this they’re moving in) and asked to have a house warming party/ after Games Of Podium After Party at their place! I say I was down like four flat tires!! Hope to see you all there! Everyone is invited. I may put an advertisement on the radio for it…

22nd Of January 2020

Accessory/Skill
We will spend 15 Minutes in our GOAT Training aspects… something new that I want to introduce myself to/ something that could use attention/ something that has been neglected… this is very open for interpretation.

Conditioning
7 Deadlifts @245/165
20 Burpees
7 Deadlifts @245/165
30 DB Snatches
7 Deadlifts @245/165
40 Box Jumps
7 Deadlifts @245/165
100 Double Unders
7 Deadlifts @245/165
100 Double Unders
7 Deadlifts @245/165
40 Box Jumps
7 Deadlifts @245/165
30 DB Snatches
7 Deadlifts @245/165
20 Burpees
7 Deadlifts @245/165


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