Top 10 things for a beginner to compete. I made this a long time ago and just found it. Sorry I never posted it! Hope it helps!!!
Step 1: Sign Up
So you decided to put your fitness to the test and just signed up for your first CrossFit competition. That was step one to find a competition about 12 weeks out. If you are only 2 to 3 weeks away but have been CrossFiting for 3 to 6 months you will be fine. Your first competition is just to see where your fitness is at and truly where you want to take it. All levels of athletes should not be scared to put it out there. Remember performance is what creates our aesthetics.
Step 2: Consistency
Consistency is the key to efficiency. Be consistent with your diet and training. Eat 4 to 6 paleo meals a day and train 4 to 6 times a week. You can play with your training and your diet up to 6 to 4 weeks out. Inside of 4 to 6 weeks keep everything the same. If you make big changes to close to competition the body will react poorly. For example if you are eating badly leading up to a competition, do not decide to clean up your diet 1 month out, it never works. Most athletes will crash or bonk and that would be a horrible first experience.
Step 3: Expectations
Expectations for your first competition were half way met when you signed up. Now all that is left is to show up and have fun. You should truly have no expectations at your first completion. Mostly because it is just that, your first competition and you have nothing to rate it to. Just show up and have fun.
Step 4: Nutrition for Training and Competition
Here is a very simple female and male Paleo diet daily diet schedule to follow for training. The female is a schedule for an am schedule and the Male is a pm schedule. A diet schedule with training not only will insure great results on competition day it will make it easier to know how the body will react on that day.
Step 5: Calendar
The goal is to train hard well before your competition. If you are trying to learn something new or worrying about a movement 2 to 3 weeks out I hate to tell you this but you are shit out of luck and you are already too late. However you can maximize your performance by setting up a competition calendar. A competition calendar will ensure that your preparation happens, but mostly a rest schedule prior to competition and training is critical to your success. In order to solicit a meaningful recovery cycle after a shock cycle to your body you will need to take longer than a week to fully recover. If you do not do so it will leave you unprepared and under-recovered for the competition which are the days you want to stress your body the most. At two weeks out you must believe that rest will benefit you more than anything and more than additional workouts. Louie Simmons says “someone who is afraid to rest in the days before a competition lacks confidence in their training.” This is very true! Believe in yourself and your training! Rest! You earned it!!!
Here is a 12 week lead up to your first competition. Weeks 12 to 8 you want to train 5 times a week with 2 days of rest. You should train 3 days of training, 1 day of rest, 2 of training and 1 day of rest in the week. Weeks 4 to 8 are a little more intensive training, 4 days of training, 1 day of rest, 1 of training and 1 day of rest in the week. Now weeks 3, 2, and 1 week out from competition are our tapering phase. This will ensure full recovery. 3 weeks out you want to train 3 days of training, 2 day of rest, 1 of training and 1 day of rest in the week. 2 weeks out you want to train 2 days of training, 1 day of rest, 1 of training, 1 day of rest, and 1 day of training in the week.
Step 6: Recovery & Hydration
Remember sleep and hydration need to happen weeks before competition not a week before. The night before well be restless sleeping but do not weary, you will not need that sleep if you have been sleeping while for the last few weeks. Hydration is the same but will need to be focused on all the way up to competition.
Step 7: Competition Day
The best advice I can give someone on competition day is ”DO NOT CHANGE ANYTHING.” Treat it like a normal Saturday. Wake up like you would before your workout, drink and eat breakfast like you do every Saturday. It is best that you pre-pack all your food. You should bring 2 meals, 2 snakes, and if you are taking pre and post workout shakes. This goes back to the earlier steps completion day is not the day to learn or try things out! If I have been following a solid nutrition, training, and recovery plan then all you need to do to ensure your best performance is to keep following that plan, again ”DO NOT CHANGE ANYTHING.”
Step 8: Game Day Nutrition
Your diet should almost look the same for game day as it has been for training. Here is a male and female competition day diet sample.
Step 9: Referees
Show up to your heat 2 to 3 heats out. Start warming up 1 to 2 heats out. Ask your referee to be loud so you can hear if he is or is not counting your reps. Also stay composed if you are getting no repped and remember you are representing a community! Don’t be a John McEnroe. Fun to watch, sucks to coach!!!
Step 10: Show up
Show up and have fun!!!