Calling all Lumberjacks,
As you look forward to Saturday, we wanted to give you some pointers and tips:
A) First of all, you are all going to do GREAT! Enjoy the day, it's a great WOD and a even better way to spend a Fall Saturday.
B) From today on, be sure to drink extra water daily.
C) Similarly, eat clean! As this is a really a running WOD, be sure to avoid any foods that could cause a...situation. As we get closer to Saturday, consider limiting dairy, grains/gluten, and, especially the day of, high-fiber foods and caffeine.
D) Look for some extra carbs on Friday. Think: sweet potatoes, berries/apples, etc. NO PASTA PARTIES ;)
E) Be sure to get up early enough so that you can eat and arrive at CF Portsmouth before 8am. Nothing is worse than feeling rushed before a competition, so leave yourself some wiggle room.
F) Gear you might want to bring:
-hat/sweatshirt/gloves (in case its very chilly in the am).
-banana/fuel for fire/other quick snack
-protein for post-WOD
-knee sleeves/belt (no oly's, can't run in 'em!)
-you will receive a t-shirt at registration, but you could bring a change of clothes
E) RELAX! Envision yourself performing the movements, then, at 3-2-1...GO, take a deep breath and GO! Keep the runs at 80-85% effort, don't sprint but don't move too slowly. Form a game plan for the deadlifts, OHS, C2B/pull ups, and squat cleans.
F) After the Lumberjack is over, there will be a second PR for Pat WOD. Bring cash if you'd like to participate in that.
E) visit this link
for up to date info and heat lists.
G) and finally, for those of you who we signed up, you MUST bring $46 cash to the gym by EOD Friday.
We will all be there to cheer you guys on, LET'S CRUSH THIS!!!
20 reverse band flys
30 sec plank hold