Competition Day Nutrition - Crossfitcove

Competition Day Nutrition



With almost half the gym competing in this weekend’s Clash at the Cove we thought we’d share some useful nutritional information that will help you optimize your performance Saturday!  Some of you who have competed before have probably read Coach Brittany’s post on the Cove Club FB group, but it is certainly worth sharing more broadly:

Competition Day Nutrition

Eat a solid breakfast ideally 2 hours before you compete.  Heats will begin just after 9 (with scaled women and men going first) so most of you should be having a meal between 7 and 8am. That meal should be high in complex/starchy carbs (sweet potato, oatmeal etc.) and add in some protein and just a little fat.

30 mins prior to your even have some carbs that are high on the glycemic index. Have something like a banana, dried fruit or workout carbs (a little more sugary). These will provide you fast energy.

Post WOD 1.  Have a protien shake and a little more carbs to aid in recovery and fuel you for the next event.

From here you have to go based on how you feel. I do snacks and small meals through my comp days then eat a solid meal after the last event then again in 2-3 hours. Have some more starchy carbs post WOD 2.

Keep your fat lower through out the day as fat takes longer to digest.

Pack a cooler and stock it with things like…
-deli turkey
-chicken or meat/protein of your choice
-banana, apple, strawberries
-dried fruit
-fig newtons (not promoting cookies but pre workout these are great!)
-overnight oats, sweet potatoes, butternut squash
-chocolate fairlife milk!!!!
-protein powder and bars

Eat a balance meal when you are done. Remember to snack and eat throughout the day to avoid a blast of hunger and binging in the evening. You all are going to work hard so treat yourself to something but do not use the competition as an excuse to eat 3x as much as you need.

The following day you may find yourself more hungry. If it’s a rest day (which it should be. Active recovery/yoga at most) eat as a training day vs rest to aid in your recovery!!!


We have had such interest from athletes looking to improving their conditioning (and specifically running) that we will be launching an “Engine Club”!  This is a four-week class that will be lead by the Engine Mom herself Coach Maria.

The four weeks will include:

– Running technique:  specifically focused on the “Pose Method” of running

– Pre and post run mobility

– WODs specific to run conditioning through speed work as well as longer endurance workouts

– Video analysis to improve run technique

– Private Facebook group to share video / mobility drills and for additional support 

This club is open to all members at Cove and is appropriate for all running backgrounds. We will meet once a week on Wednesday evenings between 7 and 8pm starting on October 11th. The cost of the program is $60 and you can sign up at the following link.  For those that love or hate running this is your chance to get better with a lot of other great folks.  This will be open to friends and family if you know a “non-Covie” who might be interest.


Whether you are an athlete, volunteer or fan it’s going to be a blast.  Please note there will be NO regular classes that day.  

Plan on coming (or staying after the comp) for some pot luck-style food and drink.  We’ll post thread on FaceBook, so just let people know what you plan to bring!



7 Minute EMOM

1 Power Snatch + 1 Hanging Power Snatch + 1 OHS

(Build up in load)



Power Snatch

Box Jump

15 Minute Time Cap

Fitness: 75/55

Performance: 95/65

Open: 115/75


Coach’s Tip: The EMOM should be a great warm up for the Metcon and help you decide what weight to use. should be something you can move in big sets for the early round and the whole workout should under 15 minutes.  This little ‘couplet’ is a great combination!  If you are doing the competition on Saturday, resist the urge to go heavy (save your shoulders for the Snatch/C&Js in WOD 2!)


Someone’s been working on her Jerk!  Wonder why?!

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