CrossFit Competitions: Project Uplift 4.0

Yesterday, I competed in a CrossFit competition called Project Uplift 4.0 (the 4th year of this event). I got placed on a team last minute whose other teammate couldn’t compete. It was a team from CrossFit Miramont, which is where I started CrossFit about 2 1/2 years ago.

This year the teams for this CrossFit competition were 4 person–2 guys and 2 girls. I competed last year (my first CrossFit competition) and it was only teams of 2, same sex.

I didn’t know my teammates. They were nice, however. The competition was fierce. We had a strength challenge of 1 snatch, 2 hang snatches and 3 overhead squats. I did okay in this.

CrossFit Snatch
CrossFit Snatch

The next one was an AMRAP of 16 minutes that did not play to my strengths. Toes to bar, pull ups, dumbbell box step overs, and devil’s press. All the moves were brutal. Add in the 90 degree heat, and it was definitely challenging.

During Workout #2, one of my teammates had to quit the synchronized deadlifts with his partner because of his back, so we came in last in that event.

The Floater was a bike and a run–the only one I crushed.

Overall, fun day and a great CrossFit competition. They had a lot of vendors and a ton of stuff for the kids to do. My son played in the bounce house all day long. I hardly saw him. And he came home and passed out (as did I). My daughter was my official photographer (of which you see her work here). Fun.

Such a fun venue. It’s outdoors at Whole Foods Market, so amenities (and by amenities I mean coffee) is close by. Indoor bathrooms. Definitely do this one again next year. I was a bit sore this morning but not too bad.

Thanks, Miramont, for the last minute nod. It was a blast!

Here are Tips for Outdoor CrossFit Competitions:

  • Sunscreen. Use it often and frequently.
  • Drink lots of water. More than you think you’ll need. Dehydration is a real threat.
  • Sunglasses. The CrossFit competition will be brutal without a good pair of sunglasses.
  • Flip flops. At the end of the day after sweating so much, free your feet! Bring flip flops.
  • Cooler. Cool drinks will be the key to staying hydrated, feeling satisfied, and feeling upbeat as the day goes on.
  • Damp clothes throughout the day to stay cool.
  • A generator if you’re going all out with a fridge, microwave, and fans.
  • Tents. This is a must to stay out of the sun.
  • Chairs. This is an ABSOLUTE must. Sitting on the ground sucks.
  • Food. More than you think you’ll need. This goes for drinks as well.
  • Eat. Even if you don’t feel like it. You have to or you won’t make it.
  • Book. You’ll have usually at least an hour between heats. Having something to pass the time makes a huge difference. I finished my car book finally. It was good.
  • Arrive early. I can’t tell you the difference a good parking place means at the end of the day when you can barely walk to your car.
  • Have fun! It’s not about winning. It’s about doing things you normally wouldn’t do and challenging yourself and having fun! Otherwise, you are wasting your time.

I had such a fun day with my teammates and my kids and all the other competitors. We raised money for Kids at Heart, an organization that supports foster and adoption families. When you combine CrossFit and a cause, amazing things happen. Awesome!

CrossFit Competitions for Lay Persons…

So I was asked after my last CrossFit Competition, “What is a CrossFit competition?” by someone who has no concept of what CrossFit is.

My first reaction, “Well, it’s a day you pay money to get your ass kicked.  It was awesome!”

But I decided against that response since it sounded like only insane people would do such a thing (I know, all CrossFitters are insane, but you get the point).

A CrossFit competition is usually a day-long event (sometimes two days) on the weekends that consists of several workouts against other competitors.  They can be individual or team competitions.  Obviously the goal is to win.

Anyone can sign up and compete and they’re fun!  They also are killer most of the time and it takes your body several days to recover because they are designed to push your limits.  Competitions expose your weaknesses and your strengths.  They motivate you to do better and improve.

For me, it’s all about winning.  Last competition, I got 5th.  Next one I’m signed up for is February 17th.  It’s a partner one.  And I’m aiming to win!

kentuckianas_fittest_2012

What You Need to Know Before Your First CrossFit Competition…

Hey all!

So now that I have a handful of comps in the books, I’d like to give you some advice that I’ve learned–the hard way.

  1.  To perform your best, it’s all about your eating the day before and the day of.  Eat plenty of complex carbohydrates, drink lots of water, and load up on protein.
  2. The day of the event, overpack your food.  You will eat more than normal and more than you think you will.  Your muscles will be craving nourishment and you need to supply them so as not to fall flat on your face.  You don’t want to run out of food at 2 pm with one WOD left.
  3. Look at your heats and plan your meals/rest accordingly.  Plan your breakfast before you leave and when you’ll eat all throughout the day.  This may change if your body needs more, but at least have an idea what fuel you’ll need.
  4. Pack your own recovery/protein drinks.  Don’t rely on the venue for water.  Be prepared.
  5. Pack your bag the night before.  Most competitions start early and if you have to travel, this will make for a long day.  If you wait till the last minute, you will inevitably forget something.
  6. Get more sleep the night before.  Go to bed sooner.  Don’t drink alcohol–especially to an excessive amount.  You don’t want to have a hangover all morning.  Then you will hate CrossFit competitions.
  7. Bring cash.  Usually, there are vendors that sell some pretty cool stuff.  Furthermore, you may want to grab lunch if you have time or if you’re coffee obsessed like me, a coffee after your last WOD while you wait for the results.  This is priceless!
  8. Make sure you have a jacket and sweatpants.  After a WOD and you cool down, you may need one depending on if the air conditioning is blaring or it’s winter and cold out.
  9. Sunglasses!!!  Even if it’s mostly indoors, one event may be outdoors and you may need the shades to see!
  10. Band aids.  Tape.  Neosporin.  Just in case you rip, etc.
  11. All your shoes.  Lifters, CrossFit, running, casual, etc.
  12. All your personal equipment.  The last thing you want to forget is your jump rope!  This includes, weight belt, grips, wrist guards, knee sleeves, and any other personal gear you wear.  One guy had a singlet on last competition!
  13. A positive and open attitude.  Talk to the other competitors.  Cheer them on.  Get to know them.  One, it’s cool to meet other CrossFitters.  Two, you never know what tips these seasoned veterans hold.  Be friendly and open and you’ll have a blast!
  14. It’s not about winning (well, it is), but seriously, have fun!  That’s why you signed up.  To compete in cool WOD’s with other serious CrossFitters at different boxes and enjoy the sport we all love!
  15. THE MOST IMPORTANT PIECE OF ADVICE:  BYOC.  Bring your own coffee at 7 am.  It’s worth the extra time in the morning and usually after check-in you have a good 45 min to an hour (or long depending on your heat) to digest.

Good luck, everyone.  CrossFit competitions are fun.  They will test all of your skills.  You get to watch other competitors and learn from them.  The swag is usually rocking.  The t-shirts are cool to wear to work out in.  And I promise you’ll have fun and be looking forward to the next one!

Jingle 6

CrossFit: My First CrossFit Competition

CrossFit: My First CrossFit Competition

I had my first CrossFit competition (comp) yesterday.  It was a two-person team (same sex) to raise money for KidsatHeart, a non-profit organization that sponsors foster children.

I had only met my partner once.  At my box, there just aren’t that many women who can RX so I had to find a partner.  She was very nice and we got along great and worked great together.

Toes to Bar
Toes to Bar

The first WOD was a chipper that involved dumbbell cleans, dumbbell presses, and dumbbell thrusters, which we both struggled on.  I hate these so I don’t work them, but I need to.

The Row
The Row

We won the second WOD, which consisted of 7 deadlifts, 7 kettlebell swings, and 7 cal row for 7 rounds.  We were both strong there.

Me and the Girls
Me and the Girls
Me Getting Ready
Me Getting Ready