Yesterday was a true test of my fitness and training and dedication. I decided with it being exactly 1 month out from the Leader of the Pack competition I should do a day with 3 workouts in it to simulate the competition day to a degree. I am only doing this once before the competition since I need a taper week and I don’t want to exhaust myself so close to competition.
The plan of attack was 3 WODs – 6am, 12pm, 7pm. In between I’d see how my body reacted and recovered and learn what I need to do on competition day.
The 6am WOD was tough. Thankfully the earliest WOD at the competition will be like 9am! I woke up at 4:45am and only had time for coffee. I wasn’t very hungry for food. I got to the gym at 5:40am and felt sluggish. I did some stretching and only until after the warm up of 2 x 250m row, 30 box jumps, and 15 attempted sots press did my body feel like it was waking up. Of course then I got hungry. Typical.
Pistols (alternating) <– used approximately an 18″ box and was able to touch and go!
Sumo-Deadlift High-Pull (95/ 65) <– Rx
I’m not sure if it was because it was the morning or what but I sweat SO MUCH! I was dripping! I never drip! Normally I also try and use a much lower box for pistols but I wanted to try and just go low enough that I was able to just touch the box vs sitting, re positioning, and standing back up. It was still hard but I was able to move much faster. I finished in 8:48.
I got home and walked the dogs around the block. I feel like this was actually very beneficial because it kept my muscles from getting stiff/sore. So after the workouts at the comp I need to do a form of active recovery/cool down like a walk or very slow row.
Then I ate breakfast. And then the perpetual hunger began. I was hungry all day. ALL DAY! I felt like I ate pretty well, however, I think I needed to eat more protein and carbs. All I kept craving was carbs. I drank 3 Nalgene’s worth (I have a 48oz Nalgene) of water, a Propel Sports drink that served 2.5, a SObeLife Water drink, and some pedialyte. Yet by the last WOD it wasn’t enough because I started cramping. If I learned anything from yesterday, it’s I NEED MORE HYDRATION!!!
Noon approached and it was time for WOD 2:
20 min incline walk
I hit the treadmill and set it at 3.5 mph (I am not a fast walker) and steadily increased the incline until I hit incline 11 at minute 12. Then every minute I took it down 1 incline until the last minute when I hit 0. It was not tough at all. It sort of felt like the same exertion I would do if I did a heavy lifting WOD. I came home and ate a large salad with chicken for lunch and more water/sports drinks. I took the opportunity to lie down but not sleep for a little bit, too, and I feel like it helped me relax and rest a little bit. I also iced my knee since it’s been acting a little weird lately.
Finally it was time for WOD 3:
10 Air Squats
10 SDHP <– 65#
10 Push Press <– 65#
Since this was a Rookie’s class we took it easy on the warm up but it was really beneficial for me to do. I need to remember to do light warm ups after sitting and resting for a while! I was starting to feel tired but at the same time I didn’t feel SUPER fatigued like I imagined I would be by this time. I managed to bust out 6 rounds! I was really surprised but proud of myself for that! That’s a score I’d put up fresh!
I have to admit, the Rookie’s WOD was the toughest of the day! I’m not sure if it was the moves, the fact that with AMRAP I go faster, or if I was tired from the rest of the day but it really got me! I am officially sore, I’m still pretty hungry, and I am definitely in need of a rest day but I did SO well doing 3 WODs in 1 day that my confidence for next month is back to being sky high!
Some things I learned from doing 3 WODs:
- MORE WATER! By the last WOD I started to cramp up. This cannot happen at the comp. I need to anticipate bringing more electrolytes and plain pure water and just pump it all day long. I thought I had drank enough but I didn’t.
- Lots of food! I was hungry ALL DAY LONG! I thought I would only need small snacks for the comp but no – I need FOOD. Real food and a lot of it so I can eat it in small amounts so I don’t get overly full.
- Warm ups. I need to do warm ups before every WOD at the comp. Nothing too crazy but just something to get moving again after sitting for so long.
- Underwear. The only real wardrobe change I needed (I forced myself not to take showers to simulate the conditions of the day) was underwear and probably socks. After each WOD I need to change them and after each WOD I need to go shoe-less.
- I’m going to pee a lot. Pushing so many fluids is going to make me pee. I think I hit the bathroom at least every hour if not more. So I need to remember to pee before every workout so I’m not causing a scene peeing myself during the WOD! that’d be mortifying!
- Cool Downs. I need to remember cooling down after a workout is just as important as doing warm ups so I don’t get stiff or sore. Just a walk around the block for a few minutes will be enough.
I did so well yesterday! I really feel like all of the training I’m doing thus far has gotten me prepared for this competition! I feel strong, I feel fit, and I feel like my body is capable of going through 4 workouts in 1 day in a month. I’m glad I have another month to train, though. I will do 1 more 2/day before the comp in 2 weeks and then that’ll be it – time to start tapering 🙂 My biggest focus now is to continue to work on my nutrition and just make sure I take care of myself this last month.