Warm-up: CFWUx1, 10 Muscle Snatches (45lbs), 10 OHS (45lbs)
Power Snatch: 1RM
MetCon – For Time:
30 Thrusters (95/65lbs)
40 Kettlebell Swings (50/35lbs)
Finisher: 2 min L-sit
Garage Games competitors have different work.
I have an announcement! There will be a Garage Games competitor’s meeting Wednesday night at 7:30. Now let’s talk about nutrition timing…
With the Garage Games competition comes many uncertainties. What we do know is that we will have to perform unknown tasks over varying time demands and in unknown circumstances. There is a good chance there will be a task lasting less than a minute, another somewhere between two and eight minutes, and I am willing to bet the trail run will last more than twenty minutes for most people. Tasks, or workouts, will be broken by about a 1.5-2 hour gap. What can we do about our nutrition with those facts?
This week leading up to the competition your nutrition should not change much from your day to day Paleo. Keep getting ample protein to restore muscular breakdown, and of course don’t skimp on your fats. It is pretty easy to get your carbohydrates in, so I will just say keep it varied and keep it clean. As for sleep, make sure you get plenty on Thursday night. That is the important one for you Saturday competitors. Do not stress if you can’t fall straight to sleep on Friday night because of the hype – a good night’s rest on Thursday will do a lot for you.
After you finish your last MetCon this week, you should cap off your glycogen stores with a healthy dose of sweet potatoes or yams. Keep supplementing your fish oil and anything else you’ve become accustomed to. Now is not the time to make changes to your diet or routine.
When Saturday rolls around make sure you are properly watered and fed a good hour before your first workout. Hydration starts the night (and days) before. Get started on it! Take your bodyweight in pounds, divide in half and convert to ounces and that is how much water you should drink a day. What you feed yourself for breakfast day of is pretty malleable and very personal – some people do well with just a good bit of protein and fat while others require some type of fruit in the morning. Just make sure you get a good breakfast in.
Now this is where things get tricky. The day that is chock full of a bunch of hard workouts is about to become harder because I am going to inform you that it is also a day long eating contest. Nutrition during competitions lasting almost 48 hours can mean the difference between vital places or making that final workout or not. So when that workout is over don’t just zonk out in the warmth somewhere. It is vital you start replenishing those energy stores. We’ve discussed this stuff before: a longer workout requires a higher intake of post workout carbohydrate. In those situations think fruit, sweet potato, yam, or even artificial food like Gu, Power Gel, etc. Also start watering yourself again. Some type of electrolyte replacement would be a good idea as well. Nuun, Camelbak Elixir, and a other similar products do a good job replacing the electrolytes lost during hard exercise.
As the day wears on and you become more tired it will become harder to put calories away. Keep at it though. Have food on hand that you know you handle well, and keep eating it all day long. Smaller meals and snacks spread out are better than big meals. The only exception is the possible longer lunch break we may be having on Saturday. But even then, plan on just snacking and grazing throughout the day. Plan your big meal to be Saturday’s dinner!
If you need help with nutrition planning and timing let a coach know. We will help you come up with a plan to get the most out of your running, jumping, and lifting machine of a body.
Ktowners! Ready your breakfast and eat hearty… For this weekend, we dine in hell!