It's finally here! The CrossFit Games Open 2022 is just around the corner. Whether this is your first ever Open, or your 10th, we have compiled some key tips to make sure you have your best Open performance ever.
Recovery is key!
The 3 weeks of the Open, one of the most important factors is how well you recover from workout to workout. Although the change from 5 to 3 weeks helps, hitting intensity week after week puts a lot of strain on your body, so it's crucial to make sure you recover as well as possible. Recovery encompasses everything from sleep to food, right the way across the week, but the most important area to focus on is directly after the workout.
Get some protein and carbs on board as soon as possible after your workout. This helps to repair muscle damage and replenish your glycogen stores. It can sometimes be hard to eat directly after working out, so consider a protein shake with some added carbs, for an easily digestible all-in-one recovery shake (Xendurance Protein plus Fuel 5 would be ideal!)
Carbs, carbs, carbs
You've probably heard of carb loading in endurance sports, and the purpose of this is to increase glycogen stores in the body. As the workouts are going to be no more than 20 minutes (we hope!), intense carb loading isn't required, but it can still be useful to have a carb-rich meal the night before, and increase your carb intake on the day itself. This ensures your muscle and liver glycogen are at high levels, which will give you fuel for your workout.
Depending on the time of your workout, try to have a carb rich meal 2-3 hours beforehand. Then as you approach the workout, try to take some more carbs on board (think sweets, carb drinks or even an energy gel, around 30-60 minutes before you start).
Sleep is magic
Over the next 3 weeks, make sleep a priority. Set a consistent sleep and wake time, and practice good sleep hygiene (keep those phones away!). Your body will be under more stress than normal, so sleep is all important in helping you recover well and hit the workouts with intensity.
This can sometimes get lost in the competitiveness of it all, but for 99% of us, the Open really is just about having fun. You might be aiming to get to the next round, or just aiming for your first competition experience, but the most important aspect is to keep it fun. Celebrate each others win's, look back on how far you've come, and be proud you're taking part!