Before I being, let me provide some context. Around the beginning of October, I saw a Facebook post about an upcoming CrossFit competition. Whenever I see this, I like to take a look at what the standards are to see if I would be interested. This competition was a male/female partner weightlifting and powerlifting competition. While it was to take place in a CrossFit setting, it did not have the typical CrossFit metcons. Instead, the competition consisted of:
- Snatch complex: 2 touch-and-go (TNG) power snatches + 1 hang squat snatch
- 5-rep max back squat
- 2-rep max bench press
- Clean and Jerk ladder
For those of you who know about these types of lifts, the competition is interesting as it combines both Olympic lifting (snatch / C&J) with power lifting (back squat, bench). Looking over the events, back squat would be the easiest for me and I figured I could hold my own on the C&J assuming I was having a good jerk day. The bench press I did not have high hopes for and the snatch was a throw away. In any case, it sounded fun so I registered.
In order to prepare for the competition, I had to make a few changes to my training including:
- Reducing and eventually eliminating cardio/metcons
- Increasing strength training
- Eating more (bulking)
- Adding more accessory work
- Working on weaknesses
When it comes to lifting heavy, cardio/metcons can significantly impact your results. In addition, if you are cutting or maintaining weight, you will likely also impact your results. When it comes to weight, it depends on whether or not you have to worry about weight classes. For this competition, there was a light and heavy division and we were well over the cut point for heavy.
Two Weeks Out
Two weeks before the competition is when things get really interesting. This is really the last week you can go all out and get as sore as possible. By this time, all cardio/metcons should be cut out as they will not help. This is also the time to focus on the competition events and not additional training besides accessory work.
The week before is a good time for de-load. This week also have no cardio/metcons, but still work on the competition events, however do so at about 30-50% effort. In addition, cutting out most accessory work and replacing with stretching is a good idea. You want to be loose and comfortable with the movements right before the event. Finally, drink lots of water to ensure you are hydrated and try to ensure you get eight hours of sleep each night.
The days before the competition is when you should ensure you are packed and ready to go. You do not want to be scrambling on competition day and run the risk of forgetting something. Here are the items I packed:
- Clothes: Work-out, warm-up, and a change just in case
- Shoes: Metcons and lifters
- Equipment: Belts, wrist wraps, knee wraps, tape
- Food: PB&J, tuna fish, energy bars, sugar snacks, lots of water
- Other: Supplements, headphones, mobility equipment
The night before the competition, I double checked I had not forgotten anything and made sure I went to bed early. I got up early enough to get ready and to eat a good breakfast before heading out. When I arrived, I immediately started stretching and warming up. Before every event, I ensured I was warm and ready for the movement. After each event, I ensured I had something to eat and drink. After the event, I ate a lot of food and drank plenty of water in addition to stretching out frequently. The day after the event, even though I was sore, I forced myself to go to the gym. While I took it easy, I wanted to keep my muscles as loose as possible to aid in recovery.
So how did I do? Overall, I hit all of my goals:
- 185# snatch complex — 10# better than in training and inline with my normal snatch performance
- 445# 5-rep max back squat — 20# PR!
- 255# 2-rep max bench press — 20# PR!
- 295# C&J (missed the jerk on the 305#) — 20# PR (30# PR on clean)!
Was I sore after? Yes. My primary issue was my left shoulder, which appears to be jerk technique related. A couple of days later my hamstrings were sore. By the end of the week following the competition I was back at steady state.
For those curious, I put on about 12+ pounds for the competition.
As I discussed in my last fitness post. While I would like to continue improving my strength, I also want to drop some weight and increase my cardio. I am currently back on a macro diet, I have started Juggernaut Olympic weightlifting training and have started to add back some metcons. Now to set some 2018 fitness goals…
© 2017, Steve Flanders. All rights reserved.