Competition Prep – Part II

By Rich Deschamps | In Coach Articles, WOD | on January 8, 2019

As we near The Comp this weekend here are a few more things we recommend to help you to perform your best.


Morning Of: Even if you aren’t a breakfast person, getting up early enough to eat something before the day begins will help fuel us through a tough weekend. Sometimes we get nervous during competition and it can become hard to eat, so having something to digest early can help offset this. My go to breakfast every morning is scrambled eggs plus a big bowl of oatmeal with peanut butter, banana, and sea salt. If we are prone to cramping, sea salt will help us retain water and stay hydrated.

Between Events: Having about 20-30 grams of protein and carbs immediately after your event will help you stay fueled throughout the competition. This is usually equivalent to a protein shake and a piece of fruit. Our bodies absorb liquids faster than solids, which is why we see many athletes drinking protein shakes, carb shakes, or eating packs of applesauce. These are great options if we normally use those kinds of supplements and know how they affect us. Once again, during competition isn’t the time to experiment with something new, stick with what you know works for you.

Warm Up/Cool Down: Warm-up for events. Most people hate warming up, I sure do. But we will always perform better if we are adequately warmed-up. This means breaking a sweat, doing some specific mobility drills, and then warming up the specific movements we will be doing during the workout. We want to give ourselves at least 30-40 minutes before our event time to warm-up. We should go out onto the floor a little bit sweaty. A general warm-up of bike/row plus some dynamic movements like burpees/air squats to get the heart rate up. After do some movement-specific stretches and practice the actual movements you will be performing in your event.

Example warm-up for event 3:

1000 m row


3 rounds for quality movement of:

3 inchworms

6 Russian Baby Makers

9 air squats


3 rounds each alternating between you and your partner:

6 DB snatches

3 DB facing burpees

*At game speed*


It is important for us to properly cool down following each event to help flush lactic acid and leave us feeling good going into the next event. We can keep it simple: biking or rowing for 4-5 minutes and then foam rolling and stretching.

Mindset: During a competition setting we are able to push our bodies further than during training. The big crowd cheering, the loud music, and going up against fellow competitors will fuel you to go faster than you normally would. However, we always say “check your ego at the door” and the same saying applies to this weekend. Competitions are a great place to set new personal records, but it should be done within reason. You would never try to squeak out a new PR of unbroken toes to bar in class at the very start of a long workout, and you shouldn’t try this weekend. It is a long three-day competition with many events, if we go out too hard early on we may leave ourselves feeling out of gas for the rest of an event or day. This problem can be amplified because it is a partner competition. Most partner workouts turn into short back and forth sprints between our partner and this kind of training leads to a lot of lactic acid build up and soreness. It is important for you and your partner to know your abilities and stay within them.

Planning: Once the schedule is released with events and your heat times you should plan ahead. What you will eat, what you will drink, even what you will wear. Pre-packing your gym bag and food cooler can help make the early morning easier and make sure you don’t forget anything essential (like a skipping rope or water bottle).


Lastly, have fun! A little bit of nervous excitement is fine, it can even help fuel your performance if we are able to channel that energy in the right way. Take time to soak up the moment, enjoy yourself, and cheer on your fellow Undefeated members. Three days seems like a long time but it will be over before you know it.

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