How To Prepare For Your First CrossFit Competition

A few weeks ago, I had a conversation with one of the members who told me that there was a group of ladies from the gym who were keen on attending local competitions and challenging themselves. That made me reflect on my own experience and I realised that competing in CrossFit for the first time can be quite exciting and intimidating at the same time. In order to not stress about this, I’ve put together some tips that helped me when I started:
  1. Write down your kit list before you pack your bag for the competition and tick them off as you put them in your bag: clothes, gear, tape, hand grips, rope, knee sleeves, hair ties, lucky charms, snacks, you name it.
  2. Bring spare clothes so that you can change in between each WOD. Feeling cold and sweaty after a workout is a recipe for being sick the next day.
  3. Try and eat a good breakfast before the competition but don’t eat anything you wouldn’t normally eat! If you usually skip breakfast, try to have some carbs (banana, oats) as you will need the energy.
  4. Warm up for every workout. Competition workouts are often short and high in intensity. The shorter the workout, the longer the warm up should be. Here is an example of my routine:
  • 5 mins of a general warm up (row/run)
  • 5 minutes of specific (movement prep for the CrossFit workout)
  • 5 minutes WOD flow prep to test upcoming movements sequence
  1. Don’t use any gear that you’ve never used before. Be safe and go with what you know.
  2. Ensure you hydrate adequately in the day or two prior to the competition, and sip water continuously throughout the day.
  3. Don’t freak out: I know that’s easy to say and difficult to do, but seriously, what is there to worry about? It’s just another workout so just do it like you’ve done all the others (and that’s why it’s important to give your 100% in training too).
  4. Try your absolute hardest. Enjoy the comradeship and community. Eliminate regrets. Celebrate regardless of where you finish. Get back to work!
  By: Amanda Dutko, Performance Coach