Open the Door of Your Transformation
ll year I have been sharing tools, tips, techniques and strategies to help you create your own #tranformationtuesday story. This week, with The Open starting on Friday, I'm sharing an excellent competition prep guide from Working Against Gravity.
Working Against Gravity is a nutrition coaching service that works with top level CrossFit athletes and everyday CrossFitters like you and me.
They have created this valuable competition guide that will help you get your nutrition dialed in for The Open, tips on staying injury free during the 3 week competition season, creating a winning mindset, and how to approach each week of The Open. The guide is also useful for one day competitions like Festivus Games in April, Tactical Games, Spartan Race, and or the GORUCK evens in June. Even if you're not into doing a fitness competition this year, you'll find the guide helpful in mastering your nutrition.
Check it out below and be sure to download it so you can refer back to it throughout the year.
Let's get read for The Open!
Rest and Recovery are Important
All of us, at some point, have experienced a few days, or even an entire week, where we feel drained from our workouts. Some of us might be feeling this way now after the Femme Fatale Week.
Rather than feeling energized and revitalized from a session at the gym we feel sore, crabby and weak. While it's easy to attribute these feelings to "Overtraining," what is most likely happening is that we are "Under-recovering."
Recovering from our workouts and training sessions consists primarily of three important lifestyle practices:
3. STRESS MANAGEMENT
If we are not making optimal choices for these three lifestyle practices then we are just not able to recover from the physiological stress of our workouts and training.
Many of us are using wearable technology devices like Whoop, Garmin, Oura, Polar, FitBit and others. All of these types of wearable tech can help us learn how to prioritize recovery and customize our training sessions so that we can maximize our fitness gains.
Our programming at the gym is constantly varied so that we have longs days, short days, heavy days, and REST DAYS. This variance helps prevent us from going too hard too frequently. However if you're adding lots of volume on non gym days, or doing high intensity double days, you can potentially set yourself up to be in a recovery deficit.
If you're using wearable technology, you can use your own biometric data to help guide your training intensity and volume. You can also use it to help you prioritize important recovery practices like sleep, hydration, massage, contrast baths, restorative yoga, foam rolling, and optimal nutrition (like prioritizing protein.) You can read how other Whoop users have developed optimal recovery practices here.
Sometimes, hard-charging folks like us CrossFitters find it hard to take rest-days, easy days, and low intensity days. We know we should "listen to our body," yet sometimes we don't heed what it has to say. Give yourself the space to adapt and learn how to be a mature athlete by giving equal measure to recovery as you give to training.
Marianne, Why Do You Do CrossFit?
1. What was your fitness life like before you started training with True Spirit CrossFit?
I was active with a regular schedule of pilates, hiking and some gym work. I've struggled with an old adductor injury for many years, therefore, never considered CF. When my husband started and suggested I do as well, my physical therapy people basically ordered me not to, stating my leg wouldn't hold up. Over time, though, I wanted to be challenged more and improve my strength so I decided to give it a go.
2. What brought you to True Spirit CrossFit in the first place?
My husband's explanation of how TSCF modified movements to accommodate injury and that some older adults were participating and thriving. In addition, I was needing to find a new exercise option that improved my strength.
3. What was your first impression? Has that changed?
I was impressed with the age range of participants, particularly the oldest ones some of whom are amazingly strong and fit. But, more importantly, I was immediately comforted that my injury could and would be accommodated and that I could proceed gradually and at my own pace. I am constantly challenged and encouraged to push past my comfort zone but I feel secure when I do. None of that has changed.
4. What was the first thing fun or positive thing you experienced while training with us?
I feel a sense of playful challenge and competition which I didn't expect both within myself and between the coaches and others in class. There is a comaraderie that adds fun and propels me.
5. Are you working on any special CrossFit related skill now?
Pull ups and double unders.
6. How has you life changed since training with TSCF?
I am absolutely stronger and have more stamina/endurance. I can hike longer, I can JOG some, and yes I have increased confidence and vitality.
7. What's your favorite True Spirit CrossFit memory?
Hmmm probably completing my first Murph, though the festive and fun Christmas workouts are a close 2nd.
Donna is Spartan Strong!
Last year Donna took our Spartan Training Course and completed her first Spartan Sprint! Here is what she has has to say about her experience.
Epic weekend in Big Fork, MT for the Spartan race.
BE LIKE DONNA!
Today is the FINAL DAY to get your FREE RACE CODE when you register for our 8-week Spartan Training Course.
Donna has signed up for our course again this year!
BE LIKE DONNA!
Our training course starts April 3rd and meets Wednesdays at 6:30pm at the gym and Sundays at 4:30 out in various parks and wild spaces around Bozeman.
This training program is designed to develop the strength, speed, endurance, and coordination that is your birthright as a human being. We integrate mental toughness training, and injury prevention into obstacle-specific training to ensure you are mentally and physically prepared for any challenge.
The 8 week OCR training program is $299 and starts Wednesday, April 3, 2024.
REGISTER TODAY AND RECEIVE A FREE SPARTAN RACE ENTRY! The Code Expires at MIDNIGHT tonight!
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!