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CrossFit® Competitions - 5 tips on how to prepare

Posted by Talayna Fortunato on

Crossfit Competition Prep advice from Talayna Fortunato
 
 
 
 
 
 
 
 
One of the more regular inquiries I receive from people goes something like this, “I’m about to do my first CrossFit® competition. Do you have any advice?” The easy response to that is “just have fun!” Of course that’s somewhat of a copout, and even if you’re having a good time, if you feel like you should’ve done better you may not enjoy the experience as much. So in an attempt to avoid copping out on y’all, here are some tips from what I’ve learned… 

1.  Stick to what you know “on” your body! This means the equipment you pack in your gym back, your workout clothes, and your shoes. Unless you’ve tested them in the gym already, game day is not the time to find out. I feel like people for some reason think they’ll have super powers if they put on new “special shoes” sometimes, but the majority of the time they just end up with special blisters or having their concentration taken towards why their feet feel different and away from what they’re doing, competing duh! In terms of equipment, try out hand grips, gloves, knee sleeves, shin guards, wrist wraps, head bands, jump ropes, and any other accessory that makes us look like we’re more elite humans before the competition! Sounds like common sense, but you’d be surprised.


2.  Stick to what you know “in” your body! This is referring to nutrition and supplements. If you don’t drink pre-workout at least occasionally, now is not the time to feel like your heart is going to explode (if there ever is a time). If you usually eat more paleo style, carb loading may have drastic (rather 5 tips on how to prepare for a CrossFit® Competition | WODSuperStore.comgastric) effects! That said, you may need to eat a bit lighter and more energy dense in between multiple events. My advice, try this out before hand as well. Pick a day you can do a double or more session of training with 1-3 hours in between and pack your super powered, nutrient dense snack to eat during your break. Some respond better to whole foods like chicken and sweet potato, others like more quickly processing things like banana, almond butter and honey, and still others prefer very quickly processing things like shakes. It’s all individual, so figure out what’s best for you by being your own guinea pig prior. Key word here is prior to the competition!


3.  Stick with what you know “in” your mind! I’ve seen this time after time. People know how to perform the mechanics of the skills they’re doing and the cues they give themselves in the gym, but for 5 tips on how to prepare for a CrossFit® Competition | WODSuperStore.comsome reason once adrenaline comes into their system all their self talk is a chaotic barrage of “PICK UP, RUN, GO FAST!” The equipment at the competition for the most part hasn’t changed. A 95# bar is still the same, so why change the cues you use to lift it? The key to this is slowing your mind down just enough to give you meaningful mantras you can focus on like “chest up, hips, relax, keep your feet grounded” etc. An added bonus is when you’re focusing on these mantras strongly enough you can actually block out the lying voices of pain that go more like “Suzy is beating us, you need to rest, we’re dying a horrible death right now”.


4.  Stick with what you “can” do! Many times I hear competitors talk beforehand about what they aren’t capable of. Things like, “I can’t do 20 unbroken C2B pull-ups, or I can’t hit a 300# squat clean”, or probably the worst “I can’t beat so and so”. That does no one a bit of good, and sets limits that often times you are capable of surpassing and just don’t know yet. The mind shift here is to focus on what you know you can do. So instead, “I can do 2 sets of 10 C2B pull-ups, I can hit 280# and then I’ll go for more depending on how I feel”, or my favorite “everyone is beatable”, because it’s true! You’re even capable of beating what you “think” you’re capable of, but you have to not set such self-limiting constraints to that potential first!


5.  Take it one event at a time! This one I have trouble with myself. I tend to want to skip ahead in my mind to what’s coming next, or take what might not have gone 100% my way on the last event with 5 tips on how to prepare for a CrossFit® Competition | WODSuperStore.comme into the next one. Both approaches keep you from fully focusing on what you have control over… the NOW! My best competitions I am fully focused on the event at hand. No matter how that one goes I move on with that focus to the next event. One thing that ‘s stuck with me a friend said once was, “Anything can happen in sport. Championships are lost or won all of the time by what happens in the last seconds of the game and upsets are always present.” This truth is why you can never give up on giving your best effort until it’s over, because you just never know. People may stall and then keep failing on a rope climb or HSPU that you wouldn’t have thought could happen in a million years, but it does, and then there’s your opportunity, but it won’t be there if you’ve already given up… so keep digging!


So a lot of my tips are mental and the rest sounds like a bunch of preparation doesn’t it? Many people don’t like that aspect of competing. They just want to go get after it. Take a second though and remember just 5 tips on how to prepare for a CrossFit® Competition | WODSuperStore.comhow many hours you’ve already put into training (your biggest preparation). If you don’t put the icing on the cake with last minute preparations you’re just cheating yourself of a maximal performance. Or one of my favorites is “failing to plan, is planning to fail”. Now sign up for a competition and go get em’… but first make a packing list and bring snacks (everyone loves snacks)

      Read more

      CrossFit® Competitions - 5 tips on how to prepare

      Posted by Talayna Fortunato on

      Crossfit Competition Prep advice from Talayna Fortunato
       
       
       
       
       
       
       
       
      One of the more regular inquiries I receive from people goes something like this, “I’m about to do my first CrossFit® competition. Do you have any advice?” The easy response to that is “just have fun!” Of course that’s somewhat of a copout, and even if you’re having a good time, if you feel like you should’ve done better you may not enjoy the experience as much. So in an attempt to avoid copping out on y’all, here are some tips from what I’ve learned… 

      1.  Stick to what you know “on” your body! This means the equipment you pack in your gym back, your workout clothes, and your shoes. Unless you’ve tested them in the gym already, game day is not the time to find out. I feel like people for some reason think they’ll have super powers if they put on new “special shoes” sometimes, but the majority of the time they just end up with special blisters or having their concentration taken towards why their feet feel different and away from what they’re doing, competing duh! In terms of equipment, try out hand grips, gloves, knee sleeves, shin guards, wrist wraps, head bands, jump ropes, and any other accessory that makes us look like we’re more elite humans before the competition! Sounds like common sense, but you’d be surprised.


      2.  Stick to what you know “in” your body! This is referring to nutrition and supplements. If you don’t drink pre-workout at least occasionally, now is not the time to feel like your heart is going to explode (if there ever is a time). If you usually eat more paleo style, carb loading may have drastic (rather 5 tips on how to prepare for a CrossFit® Competition | WODSuperStore.comgastric) effects! That said, you may need to eat a bit lighter and more energy dense in between multiple events. My advice, try this out before hand as well. Pick a day you can do a double or more session of training with 1-3 hours in between and pack your super powered, nutrient dense snack to eat during your break. Some respond better to whole foods like chicken and sweet potato, others like more quickly processing things like banana, almond butter and honey, and still others prefer very quickly processing things like shakes. It’s all individual, so figure out what’s best for you by being your own guinea pig prior. Key word here is prior to the competition!


      3.  Stick with what you know “in” your mind! I’ve seen this time after time. People know how to perform the mechanics of the skills they’re doing and the cues they give themselves in the gym, but for 5 tips on how to prepare for a CrossFit® Competition | WODSuperStore.comsome reason once adrenaline comes into their system all their self talk is a chaotic barrage of “PICK UP, RUN, GO FAST!” The equipment at the competition for the most part hasn’t changed. A 95# bar is still the same, so why change the cues you use to lift it? The key to this is slowing your mind down just enough to give you meaningful mantras you can focus on like “chest up, hips, relax, keep your feet grounded” etc. An added bonus is when you’re focusing on these mantras strongly enough you can actually block out the lying voices of pain that go more like “Suzy is beating us, you need to rest, we’re dying a horrible death right now”.


      4.  Stick with what you “can” do! Many times I hear competitors talk beforehand about what they aren’t capable of. Things like, “I can’t do 20 unbroken C2B pull-ups, or I can’t hit a 300# squat clean”, or probably the worst “I can’t beat so and so”. That does no one a bit of good, and sets limits that often times you are capable of surpassing and just don’t know yet. The mind shift here is to focus on what you know you can do. So instead, “I can do 2 sets of 10 C2B pull-ups, I can hit 280# and then I’ll go for more depending on how I feel”, or my favorite “everyone is beatable”, because it’s true! You’re even capable of beating what you “think” you’re capable of, but you have to not set such self-limiting constraints to that potential first!


      5.  Take it one event at a time! This one I have trouble with myself. I tend to want to skip ahead in my mind to what’s coming next, or take what might not have gone 100% my way on the last event with 5 tips on how to prepare for a CrossFit® Competition | WODSuperStore.comme into the next one. Both approaches keep you from fully focusing on what you have control over… the NOW! My best competitions I am fully focused on the event at hand. No matter how that one goes I move on with that focus to the next event. One thing that ‘s stuck with me a friend said once was, “Anything can happen in sport. Championships are lost or won all of the time by what happens in the last seconds of the game and upsets are always present.” This truth is why you can never give up on giving your best effort until it’s over, because you just never know. People may stall and then keep failing on a rope climb or HSPU that you wouldn’t have thought could happen in a million years, but it does, and then there’s your opportunity, but it won’t be there if you’ve already given up… so keep digging!


      So a lot of my tips are mental and the rest sounds like a bunch of preparation doesn’t it? Many people don’t like that aspect of competing. They just want to go get after it. Take a second though and remember just 5 tips on how to prepare for a CrossFit® Competition | WODSuperStore.comhow many hours you’ve already put into training (your biggest preparation). If you don’t put the icing on the cake with last minute preparations you’re just cheating yourself of a maximal performance. Or one of my favorites is “failing to plan, is planning to fail”. Now sign up for a competition and go get em’… but first make a packing list and bring snacks (everyone loves snacks)

          Read more


          Test your Fitness on the Miami Waterfront – WODAPALOOZA 2016 Lottery

          Posted by Mark Chandley on

          Test your Fitness on the Miami Waterfront – WODAPALOOZA 2016 Lottery | wodsuperstore.comWodapalooza 2016 is about to get real with the on-line qualifier starting on October 1, 2015.  Every January CrossFit Athletes that are chasing the podiums at great events converge on what has become the best event outside of the CrossFit Games.  Some may even think it’s better as you can’t beat the Miami Waterfront in January – when most of the country is in the middle of winter and snow.

          We will be attending our 4th straight year of vending on the waterfront and the fans, athletes, volunteers and organizers always make this event entertaining and enjoyable.  Multiple stages give you a chance to get up close to some of the top stars in the sport as well as awesome heats of Adaptiv Athletes who give it their all and inspire everyone that sees them.

          With the growth of the event, the format has changed a bit this year in terms of qualifying.  This year the Wodapalooza 2016 Lottery has been implemented and not only do you have to do their on-line qualifier to be considered, the ultimate attendees are chosen via lottery system so that everyone has a shot at getting an invite.

          Learn more about the lottery system here

          Check out this awesome video from the Wodapalooza 2015 – lots of awesome athletes in it!

          Read more

          Test your Fitness on the Miami Waterfront – WODAPALOOZA 2016 Lottery | wodsuperstore.comWodapalooza 2016 is about to get real with the on-line qualifier starting on October 1, 2015.  Every January CrossFit Athletes that are chasing the podiums at great events converge on what has become the best event outside of the CrossFit Games.  Some may even think it’s better as you can’t beat the Miami Waterfront in January – when most of the country is in the middle of winter and snow.

          We will be attending our 4th straight year of vending on the waterfront and the fans, athletes, volunteers and organizers always make this event entertaining and enjoyable.  Multiple stages give you a chance to get up close to some of the top stars in the sport as well as awesome heats of Adaptiv Athletes who give it their all and inspire everyone that sees them.

          With the growth of the event, the format has changed a bit this year in terms of qualifying.  This year the Wodapalooza 2016 Lottery has been implemented and not only do you have to do their on-line qualifier to be considered, the ultimate attendees are chosen via lottery system so that everyone has a shot at getting an invite.

          Learn more about the lottery system here

          Check out this awesome video from the Wodapalooza 2015 – lots of awesome athletes in it!

          Read more


          5 Tips to Help You Prepare for the Open

          Posted by Kyle Ruth on

          5 Tips to help you prepare for the Open - Kyle Ruth
          1. Plan to Repeat the Workouts
            In my experience, most people’s first attempt at a test like an Open workout is fraught with mistakes. For the most part, we go into them not really knowing what to expect and end up with terrible pacing strategies. Repeating the workouts gives us a chance to learn from our mistakes and improve our pacing strategy. I’ve found that athletes can commonly improve by 3-5% on their second attempt just by knowing what to expect and how to pace correctly for the workout. You might be thinking 5% isn’t a very big margin of improvement but on workout 12.1 if you scored 120 in the 7 minutes of burpees then repeated the workout and scored 126 (5% improvement) you would have moved from 1995th place in the world to 793rd place in the world.
          2. Film your Workouts
            Even though there are new rules this year requiring anyone who plans to qualify for Regionals to film their workouts...I believe EVERYONE should film their workout. Reviewing video footage of yourself dramatically improves learning and will let you objectively determine your weak points (and eliminate them if you repeat the workout like I suggest in #1). Motor learning research consistently shows that people who watch themselves perform a movement make faster progress than those who don't. Use tools like your smartphone to get ahead of the curve. Check out the Perchmount Fit - it's the perfect tool to help you film your WOD!
          3. Stop Leaderboarding
            Everyone has different goals coming into the Open, some people are sign-up to enjoy the experience and camaraderie, others are trying to qualify for Regionals. If your goal is to maximize your placing, then you need to spend more time focusing on your performance and not getting caught up in the fanfare. Spending hours browsing through the leader board isn’t going to make you any closer to qualifying! Nothing is more distracting than watching your name drop down the leader board each hour, it can become addictive. I KNOW as well as anyone. Spend time finding YOUR weak links (by following my advice in #1 and #2!) and then attack them!
          4. Take Care of your Hands
            Rips take FOREVER to heal completely (mine from WODapalooza 4 weeks ago are FINALLY healed!). The best strategy is to prevent them in the first place (an ounce of prevention is worth a pound of cure right?). My suggestion is to get a pair of gloves or gymnastics grips, and practice with them in the weeks and days leading into the Open. There is no reason to try to show how “tough” you are during the Open...let your performance do the talking without the headache of ripped hands. Basic callous maintenance goes a really long way when you're potentially doing 10 tests over 5 weeks. 
            Check out our Hand Rips collection to get everything you need to protect, manage and repair! 
          5. Be Confident in your Preparation...by Being Prepared
            There will be muscle-ups, there will be double-unders, the pull-ups will be chest-to-bar...you need to be prepared for these movements because they WILL show up. If you haven’t mastered these movements you need start spending time on them right now! For skill based movements like double-unders this might mean simply practicing before and after your workouts. Movements like chest-to-bar pull-ups and muscle-ups have both skill and strength components, your program needs to be developing both.
          Aside from that...good luck and leave everything out there. 

          Kyle Ruth, M.S., CSCS, CFL-1, USAW
          WOD SuperStore Athlete
          Owner: CrossFit LKN

          Read more

          5 Tips to Help You Prepare for the Open

          Posted by Kyle Ruth on

          5 Tips to help you prepare for the Open - Kyle Ruth
          1. Plan to Repeat the Workouts
            In my experience, most people’s first attempt at a test like an Open workout is fraught with mistakes. For the most part, we go into them not really knowing what to expect and end up with terrible pacing strategies. Repeating the workouts gives us a chance to learn from our mistakes and improve our pacing strategy. I’ve found that athletes can commonly improve by 3-5% on their second attempt just by knowing what to expect and how to pace correctly for the workout. You might be thinking 5% isn’t a very big margin of improvement but on workout 12.1 if you scored 120 in the 7 minutes of burpees then repeated the workout and scored 126 (5% improvement) you would have moved from 1995th place in the world to 793rd place in the world.
          2. Film your Workouts
            Even though there are new rules this year requiring anyone who plans to qualify for Regionals to film their workouts...I believe EVERYONE should film their workout. Reviewing video footage of yourself dramatically improves learning and will let you objectively determine your weak points (and eliminate them if you repeat the workout like I suggest in #1). Motor learning research consistently shows that people who watch themselves perform a movement make faster progress than those who don't. Use tools like your smartphone to get ahead of the curve. Check out the Perchmount Fit - it's the perfect tool to help you film your WOD!
          3. Stop Leaderboarding
            Everyone has different goals coming into the Open, some people are sign-up to enjoy the experience and camaraderie, others are trying to qualify for Regionals. If your goal is to maximize your placing, then you need to spend more time focusing on your performance and not getting caught up in the fanfare. Spending hours browsing through the leader board isn’t going to make you any closer to qualifying! Nothing is more distracting than watching your name drop down the leader board each hour, it can become addictive. I KNOW as well as anyone. Spend time finding YOUR weak links (by following my advice in #1 and #2!) and then attack them!
          4. Take Care of your Hands
            Rips take FOREVER to heal completely (mine from WODapalooza 4 weeks ago are FINALLY healed!). The best strategy is to prevent them in the first place (an ounce of prevention is worth a pound of cure right?). My suggestion is to get a pair of gloves or gymnastics grips, and practice with them in the weeks and days leading into the Open. There is no reason to try to show how “tough” you are during the Open...let your performance do the talking without the headache of ripped hands. Basic callous maintenance goes a really long way when you're potentially doing 10 tests over 5 weeks. 
            Check out our Hand Rips collection to get everything you need to protect, manage and repair! 
          5. Be Confident in your Preparation...by Being Prepared
            There will be muscle-ups, there will be double-unders, the pull-ups will be chest-to-bar...you need to be prepared for these movements because they WILL show up. If you haven’t mastered these movements you need start spending time on them right now! For skill based movements like double-unders this might mean simply practicing before and after your workouts. Movements like chest-to-bar pull-ups and muscle-ups have both skill and strength components, your program needs to be developing both.
          Aside from that...good luck and leave everything out there. 

          Kyle Ruth, M.S., CSCS, CFL-1, USAW
          WOD SuperStore Athlete
          Owner: CrossFit LKN

          Read more


          Talayna takes 1st Place at Wodapalooza II

          Posted by Mike Murphy on

          Congratulations to Talayna Fortunato, WOD SuperStore Athlete for taking the top spot at Wodapalooza this weekend!

          There was a great field of women in the elite division at Wodapalooza and the competition was fierce.  

          The 7 events were broken down as follows:

          Event 1

          For Time Complete:

          • Paddle Board
          • Bike
          • Run

          Result: 2nd Place

          Event 2

          For Max Weight:

          • Triple Clean Cluster
          • 3 Hang Cleans
          • 3 Front Squats
          • 3 Shoulder to Overhead

          Result: 2nd Place

          Event 3

          5 Rounds For Time:

          • 5/3 Ring Muscle ups
          • 10 DB Snatches (85#, 55#)
          • 15 Box Jumps (30, 24)

          Result: 2nd Place

          Event 4

          21-15-9:

          • Hand Stand Pushup
          • (ladies hspu 15, 12, 9
          • and 21-15-9 oh squats)
          • OH Squat (155, 105)
          • Buyout of 100 Double Unders

          Result: 2nd Place

          Event 5

          • 30 Meter Burpee Broad Jump
          • 25 Calorie Row
          • 20 ToestoBar
          • 15 Burpee Pullups
          • 10 Back Squats (225, 145)
          • 5/5 Split Jerks (right and left)
          • 10 Back Squats
          • 15 Burpee Pullups
          • 20 Toes to Bar
          • 25 Calorie Row
          • 30 Meter Burpee Broad Jump

          Result: 3rd Place

          Event 6

          AMRAP in 8 min of:

          • 10 Meter Hand Stand Walk
          • 1 Legless Rope Climb
          • (10 ft)

          *BUY-in to the workout with:

          • 30 Uneven Walking Lunges

                      (Dumbell 70#/Sandbell 50#)(DB 45#/SB30#)

          • 200 Meter Uneven Farmer Carry

                      (Dumbell 70# Sandbell 50#)(DB 45#/SB30#)

          Result: 1st Place

          Talayna placed first overall in the women’s elite division with 12 points accumulated in 6 events. Way to go Talayna!

          Read more

          Talayna takes 1st Place at Wodapalooza II

          Posted by Mike Murphy on

          Congratulations to Talayna Fortunato, WOD SuperStore Athlete for taking the top spot at Wodapalooza this weekend!

          There was a great field of women in the elite division at Wodapalooza and the competition was fierce.  

          The 7 events were broken down as follows:

          Event 1

          For Time Complete:

          • Paddle Board
          • Bike
          • Run

          Result: 2nd Place

          Event 2

          For Max Weight:

          • Triple Clean Cluster
          • 3 Hang Cleans
          • 3 Front Squats
          • 3 Shoulder to Overhead

          Result: 2nd Place

          Event 3

          5 Rounds For Time:

          • 5/3 Ring Muscle ups
          • 10 DB Snatches (85#, 55#)
          • 15 Box Jumps (30, 24)

          Result: 2nd Place

          Event 4

          21-15-9:

          • Hand Stand Pushup
          • (ladies hspu 15, 12, 9
          • and 21-15-9 oh squats)
          • OH Squat (155, 105)
          • Buyout of 100 Double Unders

          Result: 2nd Place

          Event 5

          • 30 Meter Burpee Broad Jump
          • 25 Calorie Row
          • 20 ToestoBar
          • 15 Burpee Pullups
          • 10 Back Squats (225, 145)
          • 5/5 Split Jerks (right and left)
          • 10 Back Squats
          • 15 Burpee Pullups
          • 20 Toes to Bar
          • 25 Calorie Row
          • 30 Meter Burpee Broad Jump

          Result: 3rd Place

          Event 6

          AMRAP in 8 min of:

          • 10 Meter Hand Stand Walk
          • 1 Legless Rope Climb
          • (10 ft)

          *BUY-in to the workout with:

          • 30 Uneven Walking Lunges

                      (Dumbell 70#/Sandbell 50#)(DB 45#/SB30#)

          • 200 Meter Uneven Farmer Carry

                      (Dumbell 70# Sandbell 50#)(DB 45#/SB30#)

          Result: 1st Place

          Talayna placed first overall in the women’s elite division with 12 points accumulated in 6 events. Way to go Talayna!

          Read more