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    From there, only the top twenty finishers go the Games in each age category. This all amounts to pretty treacherous waters, if you ask me. The level of competition is all that much higher, which is exactly what CrossFit wanted.

    The talent pool of people competing in CrossFit has grown immensely. The spots available for athletes has been cut in half, but more people than ever think they have a shot to make it.

    I'm not here to dash your CrossFit dreams - I just want you to be realistic about your goals. Who am I to tell them they can't?

    I understand why people come to me to help them get to that level. They trust me to do everything on my end to help them.

    If you can get your members to buy into this mindset and trust your progressive and well thought out program, they will stay with you for the long haul.

    CrossFit should be varied, but certainly not random! Here is an example of what a 6 day cycle could look like:. We like a 6 day cycle as it offsets the theme by one day each week.

    This means that if you have members coming in on set days as gen pop tends to they continue to get exposure to all the movements, modalities and time domains.

    This one is key in not loosing the community feel that is so important for any CrossFit gym. As your membership grows and your gym matures, you will find that the gap between your fittest members and your beginners increase.

    So what we do is program with the majority in mind, and ensure we have scaling options up and down prepared for both my stronger fitter athletes as well as my newer members.

    Break down that goal into daily doable chunks that'll will eventually get you there. As the holiday season ramps up, daily schedules can easily fill with the demands of the season, like shopping, cooking, wrapping and planning.

    To avoid overload, it's all too easy to shift self-care priorities — like regular exercise — to the bottom of the list.

    Skipping workouts, however, can actually make it more difficult for our bodies and minds to deal with added holiday stressors.

    As we move into the winter months, cold weather and less daylight may affect your COVID outdoor workout routine.

    A sports medicine expert at Baylor College of Medicine offers tips on staying safe while being active both indoors and outdoors. Fort Wayne Journal Gazette.

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    In most cases, this is no big deal, but when you are training for competition, this could have some severe ramifications, and your results will reflect this.

    Instead, in the week or two before your first competition, cut the bad foods out, and keep the good foods in. Stick to lean meat, nuts, veggies, seeds and a little fruit and starch.

    Keep the fats, sugar and alcohol out of your diet. If you are not getting enough sleep, you can seriously hinder your performance in the gym, and competing in CrossFit is no exception.

    Too little sleep will leave you unfocused in your workout, and will make your workout much more tough than it needs to.

    In addition, if you are not getting enough sleep your body will not repair and recover as it should, which can lead to the feeling as if you have over trained.

    Lack of sleep can also bring about depression, weight gain, memory loss and a lower immune system…and the last thing you want during competition is to feel sick.

    So, how much sleep do you really need? Well, that depends. You should start by getting a solid 6 to 8 hours of sleep. Do this for couple of days and see how you feel.

    If you are waking up before your alarm clock and requiring no caffeine to wake up, you are probably getting a good amount. However, if you are struggling to wake up each morning, you should increase your sleep time in 15 minute increments until you discover where your sleep threshold lies.

    Some adults can get by with as little as 5 to 6 hours of sleep, but others require 9 to 10 hours of sleep.

    Since your sleeping patterns will have a direct influence on your performance during your first CrossFit competition, you should make sure that you are getting enough.

    After you get back from your first CrossFit competition, you will notice a few things. One of these is that there are certain standards that are adopted by those who compete.

    As you get to know these standards, you will likely want to add them to your training for the next competition, so why not before?

    There are a number of standards that judges look for in a CrossFit competition, and you can usually read about these standards before you go to the competition.

    There is typically a listing of what the judges will be looking for at the competition, too, and if not, talk to people who have gone through the competition previously.

    Some of the standards that you will find in a CrossFit competition is a big focus on locking out the elbows when doing pullups, hitting a full depth on your squats, fully hitting the target with wallballs, and extending the hips when doing box jumps.

    If you can hold yourself to these standards during your training, there is no reason you cannot keep to these standards when it comes to competition time.

    Having to both develop skills and increase physical capacity at the same time is suboptimal and very hard to program. You can't think, "I'll learn this one later.

    It's like with any sport really: You have to learn the basic skills before learning the more complex stuff. Kinda hard to play a game of hockey if you don't know how to skate.

    Rope climbs, handstand walks, pistols, double-unders, ring dips, muscle-ups, pull-ups, handstand push-ups, and all the kipping variations where appropriate.

    Snatch progression overhead squat, power snatch from hang, power snatch, squat snatch from hang, squat snatch , clean progression front squat, power clean from hang, power clean, squat clean from hang, squat clean , shoulder to overhead progression military press, push press, power jerk, split jerk , overhead walking lunges.

    There are others, but if you can't do all of these reasonably well you shouldn't be thinking about competing.

    A large part of your training should be devoted to practicing these skills. At the Games in , eight out of thirteen events required a high level of strength.

    You need the highest possible level of overall strength, and not in just some movements. The basic lifts are still key front squat, back squat, deadlift, shoulder to overhead.

    But you also need to be strong on all the loaded carries you can think of, like farmer's walk, overhead walk, sandbag carry, Prowler pushing, wheelbarrow, and Zercher carries.

    You also need to be able to do the basic movements with odd implements. Think log lift, kettlebell deadlift, clean with thick bar, and sandbag clean and press.

    You need to get strong in loaded body weight movements. Instead of focusing on simply being able to do more pull-ups, handstand push-ups, or muscle-ups, focus on getting stronger on the strict versions with added weight.

    You not only need a solid base of aerobic capacity but also anaerobic capacity and a high lactate threshold. I know plenty of athletes with very good "cardio" but who gas out because they produce too much lactic acid.

    You need plenty of unpleasant work in the minute range at a high level of intensity. The Assault Bike and rower are your best friends.

    Another strategy is combining a bodybuilding exercise with a skill movement. For example, get a mad biceps and forearm pump then go do two legless rope climbs without any rest between the climbs.

    Running is overlooked.

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