What to Pack for a CrossFit Competition

There’s nothing like a little friendly competition to raise your spirits and get you pumped up about CrossFit. But don’t forget it’s still a contest, and last minute nerves can have you rushing out the door and leaving important supplies behind.

On the day of a CrossFit competition, your mind should be focused on deadlifts and not the tape you forgot at home. Keep your head in the game by using this comprehensive list to pack for the big day.

WARM­-UP GEAR

While some competition runners may provide small warm-up areas to CrossFitters, it’s a huge risk not packing the supplies you need to warm-up your body properly. A simple jump rope is all you need to get your heart pumping before the competition, and a yoga mat is ideal for stretching.

  • Jump rope
  • Yoga mat

COOL DOWN GEAR

A CrossFit Competition may not be a regular WOD, but be careful not to stray far from your routine. Cool downs are vital for recovery, so remember to pack all the essentials you may need to stretch and knead your muscles after an intense day of CrossFit.

  • Foam roller
  • Lacrosse ball
  • Compression gear


CLOTHING AND SHOES

Typical CrossFit competitions last all day, almost guaranteeing that you’ll be nice and sweaty half way through. Stay comfortable and dry by packing extra clothes to change into midday, and try slipping on sandals between workouts to give your toes some breathing room. Keep in mind that game day is not the day to break in a new pair of shoes. Pack comfortable pairs of Oly shoes and flat shoes to switch between heavy lifting WODs and Metcon WODs.

  • Oly shoes
  • Flat shoes
  • Sandals
  • Shirts (2)
  • Shorts (2)
  • Socks (2)
  • Hooded sweatshirt – it can get cold, plus you’ll want to stay warmed up
  • Head bands or bandana
  • Plastic bag for wet clothes
  • Towels
  • Post­-competition street clothes – for an after party or just to slip out of those stinky clothes.

TOILETRIES

The key to succeeding at a CrossFit competition is to always be prepared. Think of all the basics you use daily and be sure you have them packed for game day. Competition runners will sometimes have gym staples lying around—such as tape or first aid kits—but there are no guarantees, always bring essential toiletries and first aid supplies with you.

  • Tape
  • Chalk
  • Scissors
  • Hair ties
  • Deodorant
  • Shampoo and conditioner
  • Body soap
  • Chapstick
  • Hand sanitizer
  • First aid kit
  • Sunscreen
  • Sunglasses

FOOD AND WATER

Concessions are common at CrossFit competitions, but never guaranteed or healthy. Pack food and water to stay fueled up over the course of a long day. Seal various snacks into small plastic bags for convenient bites between workouts.  If you’re able to pack a small cooler, whip up some chicken salad for a more substantial lunch. Water is vital, so bring a lot of it—don’t assume cold, clean water will be on hand at the competition.

  • Water
  • Shaker bottle
  • Pre­ and post workout supplements
  • Electrolyte replenishment: Coconut water or Gatorade
  • Snacks: Fruits, trail mix, protein bars
  • Plastic utensils
  • Napkins

 

MISCELLANEOUS

Staying comfortable and relaxed can go a long way on the day of a CrossFit competition. Bring your own chair to rest your weary bones between workouts, and pack a distraction or two to help ease your mind—an iPod with your favorite music or a great book.

  • Cash
  • Camera
  • iPod and headphones
  • Portable folding chair
  • Bug spray

Originally published at http://www.wodlounge.com/what-to-pack-crossfit-competition/

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The Final Countdown: How to Prepare for the CrossFit Open

‘Tis the season to put your CrossFit training to the test! The CrossFit Games season is upon us with registration now live, and competitors training for the February 27th release of the first Open workout. You squat all year with this elite athletic contest in mind, but now is the time to up the ante in pursuit of a spot at Regionals.

Here are seven tips to jack up your CrossFit Open training:

1. MARK YOUR CALENDAR

The first Open workout will be released on February 27th. Over the course of five weeks, one workout will be released every Thursday, giving competitors until the following Monday at 5 p.m. Pacific Time to officially record their scores. Mark the dates and ensure you have adequate time to attempt the workout and record your performance. It’s also important to note that some affiliates join together to judge workouts publicly. This is done in an attempt to take pressure off individual boxes and to build camaraderie between athletes. Check with your box or local affiliates to see if any group workouts are schedule for the CrossFit Open.

2. DO PAST WORKOUTS

The CrossFit Games website has posted all the Open Workouts from the past three years. Try your hand at the workouts and judge your performance to determine what you should focus on when moving forward with your training. http://games.crossfit.com/workouts/the-open/2012

3. FINE TUNE SKILLS

As you attempt past Open workouts, are there specific moves you struggle with? It’s important to move efficiently to prevent fatigue and injury. If there are moves you cannot do flawlessly, now is the time to master them.

4. TARGET MOBILITY AND STABILITY WEAKNESSES

Each CrossFit move depends heavily on stable spines and flexible joints. As you work your way through past Open workouts, note any instability or stiffness you may feel. Add more stretches, yoga, or longer recovery sessions into your workouts.

5. BUILD STAMINA

In the three or four weeks leading up to the first Open workout, do all WODs at 100%. Upping the intensity is an excellent way to prepare for the pressure of the competition and also identify your weaknesses. Going 100% may mean adding more rest days into your schedule, but a little extra rest and relaxation is vital to your performance.

6. REST

The week before the first Open workout is released, consider cutting down your WOD volume. One option is to complete your regular WODs but cut the repetitions in half or reduce loads to the minimum. Minimizing the impact on your body while still staying sharp is key to performing at your best. Throughout the five-week Open, make sure to rest… a lot.

7. TEST YOUR MENTAL STRENGTH

Checking the leaderboard on the CrossFit Games website can be both exhilarating and debilitating. Seeing so many competitors from all over the world is exciting, but noting the ability of these extraordinary athletes can make you question your own strength and skill. Remember that you’re capable of more than you think. Training for the CrossFit Games puts a lot of emphasis on physical strength, but staying mentally strong is just as important.

Originally published by http://www.wodlounge.com/7-ways-to-prep-for-the-crossfit-open/