Happy Humpday! With race season among us, it may be time to ramp up your race prep! We’re sharing a few tips today that can help you to be better prepared, before, during and after your run, whether you're a newbie or seasoned runner.
✅ Get familiar with the route-there's nothing worse than a wrong turn to throw you in the wrong direction. Most races will post a race map or even allow you to check out and test obstacles the day before. Take advantage of that!
✅ Set goals-one for a perfect race and another if it's windy, hot, stormy, etc. Small goals can be a great motivation as well, such as: run up hills instead of walking.
✅ Don't try anything new race week, such as shoes, gear, foods or drinks. Stick with what you know works for you.
✅ Day before: try to eat small meals high in carbohydrates throughout the day. Lay out race clothes and bib so they're ready to go in the am. Grit members: check out our race day checklist in the files section in our group Facebook page.
✅ Day of race: Don't eat anything within 2 hours of race (unless you know for certain that your body can tolerate and process it) A great pre-run snack that's high carb, but low fiber would be a banana or bagel with nut butter.
✅ Post race: keep it moving! Bring down your heart rate and don't forget to stretch. Refuel within 30 minutes of the race with a protein and healthy carb combo.
✅ Day after race: do some non impact moving such as swimming, cycling or workout on the elliptical. And don't forget to stretch and roll out those muscles that got you to the finish line!
✅ Keep these tips in mind and you'll be sure to rock out your next race!
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I just got an email from the airline reminding me that my flight is coming up in 9 days!✈ I'm getting so excited for this race! Not only do I get to see my son, @austinmccurdy again while I'm in Ohio (twice in 1 month!!!) This will be my 1st race of the year running competitive (age group)! 🏃♀️Also, completing my first #trifecta (of 4!)
Who will I see there❔
I will be coaching at the Open House on Friday night (register on Spartan's website to come out and get a sneak peek of the course, practice obstacles, & to get advice and tips from #SGX coaches), racing the #Beast Saturday morning, and working as a Course Marshall on Sunday!
Als 2te Session noch schöne 7,32km abgerissen. Und wie immer in einer super Gruppe aus tollen Menschen 😍. Es gibt keine bessere Motivation als etwas im Team zu machen. Genießt die Sonne und stay focused!!!🤪
CrossFit Regionals got me all pumped up on a Father/Son Friday... 60 minute AMRAP
Ascending Single Squat Clean Ladder (215lb. peak) then Descending Doubles (back to 135lb.) followed by 6 Pistol Squats, 6 Handstand Pushups every round
and a 400meter run every 5 minutes 💪
Sound advice for grip and pull-ups courtesy of @thenurseninja
💪💪💪 Charmaine demonstrates the “beginner” variation on the left side of the video, and the “advanced” version on the right side:
Beginner & Advanced Gripsling Row.
1️⃣ For both movements, keep your back in alignment with your legs and keep your core tight.
2️⃣ Place your heels firmly on the ground and start by extending your arms while holding your GripSling.
3️⃣ Pull upward enough by squeezing your shoulder blades together to allow your chest to nearly touch your GripSling while keeping your body in alignment.
4️⃣ On your way down, keep your core engaged and tight to avoid rounding your back at the bottom of the movement.
5️⃣ The difference between Beginner and Advanced is that the Beginner grip allows you to hold your GripSling with the loops, while the Advanced version requires you to hold the straps only (tougher grip) and at a lower, almost horizontal angle (not pictured here). 6️⃣ Attempt to do 3 sets of 8 (with a 2 min rest in between sets) two or three times a week with a day of rest in between.
Gripsling Dead Hangs.
1️⃣ Beginners will hold the straps by cuffing your wrists through the loop, while advanced athletes will hold the strap itself for a tougher grip workout.
2️⃣ While holding the strap, do not allow your biceps to touch your ears. Squeeze your shoulder blades back to keep your shoulders engaged and to avoid injury to the shoulder joint.
3️⃣ Hold for as long as you can. Attempt to accumulate up to 1 minute of hanging time.