My first Crossfit comp – what I ate, how I trained
Hello, my name is Kate and I’m a Crossfitter. It’s been seven months since I joined a box. Yesterday was my first competition – and we came 2nd in a local throw down featuring 20 competitor teams! Today, my head is high but my inner thighs, shins and ankles burn from squats, thrusters, wall balls and rope climbs. Still, I’ll be back at the box at 5.30am tomorrow because the sport of fitness is just so darn addictive! I thought I’d share what I ate and how I trained as a female in the week leading up to my first Crossfit comp.
Generally speaking, my diet is quite consistent. I’ve always eaten whole foods, mostly sugar-free and paleo, about 90% of the time. I’ve always been active – dancing most of my life, trying my hand at every sport at school from tennis and cross-country to basketball and waterpolo, getting into pole fitness a few years ago (it’s like pole dancing without the crowds and tips!), running clubs, etc. In all of these sporting pursuits, I’ve loved the social aspect as much as – if not more than – the health and fitness benefits. Crossfit is no exception.
I’m generally not one for team sports, but with Crossfit you have the best of both worlds. You’ve got the support of a team around you but the only person you’re really competition against is yourself. No one is going to be let down if you don’t show up except yourself. I like that. My successes, results and PBs are all on me. Except when you’re competing as a team, which is what we did yesterday. In that case, it’s a matter of working together, strategising and playing to each other’s strengths and supporting others areas of weakness.
I’m certainly not a competitive person, but I wanted to put my best foot forward for my first Crossfit comp. So this is what my diet and fitness regime looked like in the week leading up to the comp. It’s not completely clean or insanely tense like some of the Crossfit chicks I checked out for inspiration, like Annie Thorisdottier (aka Iceland Annie) or Julie Foucher, but I felt really good, fit, healthy, strong and satiated in the lead up to and on the day of the comp.
Crossfit comp preparation: weekly meal plan and workouts
Friday – Rest Day
Saturday – Comp day!
22 Minute AMRAP of:
7 Rope Climbs / If an athlete does not have a 15″ rope climb they have to do 5 Burpees and jump and hold the rope before running back and taping the next athlete). 15 Thrusters, 45/25 kg 15 Power Clean, 45/25kg 46 Cal Row
1 athlete works at a time.
With Teams of 6 – 3 Guys & 3 Girls Complete in a AMRAP 22min: 3 Scoring opportunities per team = Max Calories, Male AMRAP & Female AMRAP.
1: Max Calories on a Air Assault Bike and a Rower. There needs to be an Athlete on each piece of equipment at all times during the workout. All 6 Athletes have to use the Air Assault Bike and the Rower at least once.
2: A Male team of 3 and a Female team of 3 are to complete the following 22 minute AMRAP of: 120 Kettlebell Swings 16/12kg 120 Box Step Overs 24″/20″ 120 DB Snatch’s 15/10Kg 120 DB Squats 15/10kg 120 Shoulder to overhead (Bar) 40/25Kg
One works on the bike/rower, one works in the AMRAP, one rests.
Wall ball/ ab mat sit-up/ jumping pull-up
In 20 mins, get as far as possible.
Teams will be split male/female.
The first pair (M/F) of athletes will commence by doing 1 x Wall Ball (6/4kg) 1 x Ab mat sit up & 1 x jumping pull-up . Once all three team members have completed a rep each they will move to 2 reps of each and then 3 until the time cap ends.
Male score and female score will be tallied to give a final workout score.