I’m competing in the WV/VA/DC Crossfit Games Sectionals this weekend and am going to be tapering my training for the next few days.
Now if you ask anyone that’s seen me train since last years Qualifier, they’d tell you that it looked like I was tapering for about the last 360 days or so.
Aaron had a good post on this last year with some easy to follow rules, I recommend you check that out.
Joe Friel has some really good thoughts that apply equally well to Crossfitters as Endurance Athletes. The idea that fitness and fatigue are tightly correlated, and need to be for maximum fitness, gives us a good theoretical construct to wrap our heads around. His ideas on the “why” of peak performance are also worth checking out.
Here’s my game plan:
1) Movement. My last hard WOD was yesterday. The rest of the week, I’m going to be doing functional movements at a low intensity. The idea being I want movement to be therapeutic in the short term rather than damaging.
This will be a mix of Oly lifts at a very light weight, tougher gymnastic movements in reps/sets that are totally manageable, and running/rowing/double under drills.
2) Diet. I’ll continue to take in slightly more starchy carbohydrate than usual (which will still put me at less than 100g net effective carb per day).
3) Sleep. Will try to max this out – 9 hours per night with 4 ZMA pills to make sure it is deep and restive.
4) Mobility. Biggest thing here is be realistic about what I can get done. It’s tax season right now, we’re rolling out new classes and instituting new SOPs – so lots to do and little time to do it. Will try to take a break every two hours or so and stretch something and rollout. Just want to keep doing a little bit regularly.
Last year at Regionals I ended up 36th out of about 100 athletes that competed. At the Hopper Challenge in October I ended up 17th out of about 50.
This year my goals are:
-Have fun, hang out with the athletes at PCF (who I don’t get to hang out with enough), catch up with other folks in the local CF Community, and meet new people. In short, hang out with some cool folks.
-Don’t injure myself. The shoulders/elbows are still touchy. I’m willing to push through pain in order to finish, but I don’t want to have to put both arms in a sling for two weeks after the competition.
-My METCON and strength are still pretty weak, but my coordination component is still above average. Hopefully I can make up a second here and there on higher skill movements to give me an edge. Realistically, if I can finish all the WODs I’ll be happy. Finishing in the top 50% would be a treat.