We learned a lot during the first week of CrossFit Regionals 2012. Apparently, a heavy dumbbell for one, is a feather for another, just because you can deadlift doesn’t mean you can clean, and handstand push-ups spell trouble for way too many athletes with a regional bid.

From Friday morning until late Sunday evening I watched as athletes from the South and from Canada took the floor for the first real competitive peek at the Regional workouts that you just have to love with all your heart….if you don’t, find another sport because they are just that awesome. Truth be told it is quite difficult to watch and read every report with the proper hat, in fact I repeated many observations as either the media guy, the coach, the competitor, the nutritionist. If CrossFit teaches you anything amazing well, its how to juggle.

After a weekend of Regional stalking I was left with some quick observations below that may be able to help future regional competitors as well as competitors everywhere. I will spare you much of what I think is necessary as it would take far to long, if ya wanna chat, email me, but as far as short and sweet; here is what you can do now to be better then.

Hydrate

The reason some athletes went home from last weeks Regional event without a ticket to Carson is simply because they don’t have a clue what hydration means.

Yes hydration means H2O. However, that is not all it means, hydration also means electrolytes and the first place I would look to a CrossFitter who killed WOD 1, and got killed by WOD 2 is the basis for all inner body workings and communication…..electrolytes.

What I believe happens is that Athlete A, makes it to Regionals. Said athlete “cleans up” their diet in a quick paced effort to backtrack their fitness. They wind up training with reduced sodium levels for some time due to the diet switch, which hinders the rest of the electrolyte chain of command amounting to a stress and competitive cocktail come Regionals where the athlete drinks plenty of water…but still becomes dehydrated.

In fact one competitor was taken to the hospital for dehydration already. Of course there could be a million reasons why this happened for her, but there is little reason why it should ever happen again. Salt your food, take nuun, and replenish fluids or be prepared to go home early.

Stay the plan

There are risks when competing. You might get hurt, or go home disappointed, or someone may take picture of you “snatching” that looks more like “seizing”. Thankfully most risks can be managed if you stay the plan…assuming of course, you have a good plan.

The outright biggest downfall to a three day event is the downtime. Torn hands, and burnt lungs are nothing compared to the waiting.

All season long YOU have prepared your meals, ala the plan, now while your away looking for comfort you decide to eat out, it can’t hurt right, after all meat is meat. This behavior shows your team, your coach and your fans, that you don’t care, that your success is a coin toss dependent on a restaurants preparation of a meal you just couldn’t wait three days to eat because you were bored.

Part of an athletes core plan is their fuel. Athletes never risk an entire years planning at the table of some 4 star restaurant during a competition. Celebrate and get sick after the show, during the show your on the clock…#$%&ing act like it.

Its not just you

CrossFit is communal, and your there for more than just yourself, you are there for the sport, for the fans, for everyone else.

Your coach is counting on you to represent them as best as you can. Winning is great but that’s not what I mean, I mean if you throw a tantrum, it means your coach does. If you storm off, so does your entire box, if your a jackass, so are your friends. Its one thing to be in the moment, but the moment doesn’t override sportsmanship.

Your team is counting on you to deliver what you promised. If it’s not drinking for three months, that is the least of your worries. If it’s punctuality, apparel or support do it. You were the one that wanted this, and agreed to be a part of something more than just yourself, the goal is to make the collective the best it can be, play your role no matter what it looks like.

Stay the plan take 2

The first CrossFit competition I was ever in was the best learning experience I could ever have. The first round out of three was all mine. In fact I decimated the field by almost a minute. And yet somehow I barley finished within the cap as others strolled right past me…I forgot to follow the plan, I got lost in the hype.

First, don’t jack with your fuel, second, don’t jack with the playbook. Whatever you have decided in your head as the approach to each workout is the way it is to be tackled. I can promise that it will feel smoother and you will actually pick up pace as your body will be in competition mode but don’t throw caution to the wind along with a well though out approach.

Expect to have more energy, fire and passion come game-day. Use all of that ability to enhance your plan as you go, not to get all WOD drunk and totally shoot your load in the first ten seconds.

It’s far too late to get all fancy, if your not ready yet you won’t be in a week, we have seen that all ready. However, if your dialed in simply remember the tips above to stay that away, and above all else, confidently stand up ready for an experience you earned.

Strength:

Power Snatch
3 reps EMOM AHAP
7 Rounds

For Score:

1-Swing 35/55
1-Push-up
2-Swing 35/55
2-Push-up
3-Swing 35/55
3-Push-up….
*Continue as prescribed until time.
AMRAP 8 Minutes

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