Tuesday – Tapering

You’ve already done all the hard training and you know when your event is, it could be preparing for your first Benchmark workout, your Firebreather test, Memorial Day Murph, or getting ready for Regionals, it doesn’t really matter. What does matter is that there is a date on the calendar and you’ve committed to yourself and others to perform your very best. How do you get the most out of all your blood & sweat produced in training and be proud of your performance? Below are a few tried and true starting tips to help you combine the big day with your best showing.

  • Reduce your training load, aka taper your workouts – This means that you should be greatly reducing your workout volume and attempting to sharpen skills you already have learned. A few days prior to any event is not the time to be learning new skills.  It may be hard to pull back on your training, but it’s important to bottle up those vigorous emotions and save them for game time.
  • Eat properly and stay consistent on your diet- This one should be pretty straight forward, but a lot of people miss the easy answers. Eating In n Out and drinking a 12 pack of beer the night before your event won’t help at all. Eat something healthy, and even more so, eat something familiar. Try to stay away from new dishes the night before your performance to avoid stomach issues. If your diet wasn’t perfect during a training cycle, that’s an issue to address after your competition.
  • Get enough rest – This is easier said than done. Try to make sure you’ll be tired the night before your event. Try getting up extra early the day before your performance to make sure you’ll be able to fall asleep that night. It usually works pretty well.
  • Finally, be confident and trust in your training. There is no progress you could make in the week leading up to your event that could really make a noticeable difference during your performance. Trust in your training and know in your mind that you’re going to succeed.

I’m looking forward to seeing you all in Pomona this weekend and for our Team to rock it! If you’re fired up, show some love in comments for our Team!

Don't believe us? Vixens class is ON tonight at 6pm! Be there and get ready for Murph!!!

Tuesday’s Training: 

All Levels CrossFit

Level 1 CrossFit

Murph Prep, Day 9/30 – phase 2.A1. Front Squat

  • 3-3-3-3-3, rest 20 seconds
A2. 20 Second AMRAP Toes to Bar
  • 4 sets total, 1 after each set
  • rest 1 min before starting A1 again
Murph Prep, Day /30 – phase 2-

  • Skill: Front Squat
  • Sets of 5 Reps
  • Kipping Pull Up Progressions
B. 1 Minute Front Squat AMRAP with 80% of 3RMC. 4 Rounds, rest 1 minute after each round

  • 20 shuttle runs
  • 21 air squats
  • 12 pull ups
  • rest 1 minute
WOD:15 Minute AMRAP

  • 10 Shuttle Runs
  • 20 Air Squats
  • 10 Pull Ups
  • Rest 30 seconds after each round

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