Tips & Tricks from Coach Dan Mast

Hi, Coach Dan Mast here!

With Raz N’ Health coming up, I wanted to give you guys a few tips to help you feel prepared and ready to go on game day.

Competition Prep

We’re less than a week out, so now is not the time to try to cram in extra training. You’re not going to add 10 pounds to your snatch in the next few days. The goal now is to stay healthy, recover, and show up fresh.

Training should focus on:

 ●    Mobility
 ●    Zone 2 work
 ●    Skill practice, especially on movements that give you trouble
 ●    Recovery and rest

If you want to test an event, focus on strategy, pacing, transitions, and movement efficiency rather than trying to set a new personal best. At this point, less is more.

Nutrition

Keep your nutrition simple and stick with what you already know works for you. This is not the week to experiment with new foods or make drastic changes.

The Night Before

Consider adding a little extra starch to your normal dinner:

 ●    Potatoes
 ●    Pasta
 ●    Rice

Choose foods you’re accustomed to eating and that you know sit well.

Competition Morning

Keep breakfast light and easy to digest. Good options include:

●    Oatmeal
●    English muffin
●    Bagel

Again, don’t overthink it. Eat what you know works.

During the Competition

Keep taking in calories!

Easy-to-digest carbohydrates are a great option between events:

●    Bananas
●    Applesauce
●    Gummy bears (my favorite!)

The goal is to keep your energy up without upsetting your stomach.

Hydration

HYDRATE! HYDRATE!! HYDRATE!!!

Don’t wait until game day to start thinking about fluids. Stay consistently hydrated throughout the week.

Good hydration supports strength, endurance, recovery, and temperature regulation—all things that become increasingly important as the day goes on. During the event, continue drinking consistently rather than waiting until you’re extremely thirsty. Electrolytes can be useful, especially if you’re sweating heavily, but they’re not something you need to go overboard with. Continue doing what has worked for you in training.

Game Day

CrossFit is just as much a mental game as it is a physical one. Don’t put unnecessary pressure on yourself. It’s supposed to be fun! Relax, test your limits, and enjoy competing with the people you’ve trained alongside. If you have a bad event or make a mistake, shake it off and move on. You always have another opportunity to perform. You might surprise yourself with what you’re capable of. Get After It! Raz N’ Health is a chance to showcase the work you’ve put in and see what you can do when it counts. Get out there. Give it your best. Test your limits. Have fun. I’ll see you on the competition floor! If you have any questions, feel free to hit me up.

Good luck,
Coach Dan