TIM ANDERSON

A big difference between a regular CrossFitter and a competitive CrossFitter is the daily training. Regular CrossFitters show up to the gym as they please, do a workout and go home. They might feel sore the next day, but that’s all right they can take a day or two off to recover.

Doing it for competition is different, especially when on a tight training schedule. This means coming into the gym when you don’t feel like up for it, being extra careful for injuries and recovering faster from soreness.

This is where the importance pre- and post-workout nutrition comes into play. How do you bounce back the next day after an intense training session? Rest and hydration to rebuild muscle is key, but to speed up the process you might want to try some energy and recovery supplements.

Xecute from Xendurance is part of my pre-workout routine. It’s a protein supplement that also has a big serving of lactate to increase your endurance.

For you science geeks like me, here’s how it works:

When you exercise, your body produces lactate. It’s a fuel your muscles use to keep going.  We’re only able to handle a certain amount of lactate, and in this situation, lactic acid builds up. This causes the burn we’re all familiar with, followed by fatigue and the delayed soreness the next day. Because of the high-intensity nature of CrossFit, this process happens much faster.

To counter that problem, taking supplements like Xecute before your workout gives your body lactate fuel to work with right away. It bypasses the process of having to create the muscle fuel and increases your lactate threshold.

I like to use Xecute before training, but it can be used as a recovery supplement because it also acts as a buffer for lactic acid.  Taking it immediately after a workout helps to repair muscle tissue. You feel less soreness the following day and are ready for another training session.

That’s right, I’m back in the gym after arthroscopic surgery on my elbow and I’ve got my eyes set on the 2013 Reebok CrossFit Games.

As most of you know, only the top 20 division athletes from the International CrossFit Open will be entered into the CrossFit Games. Last year, I was able to get in at spot number 19. With guys like Terry Dickman and my buddy Del Lafountain looking to get a spot this year, the competition is going to be tough. With just a few short months before the 2013 CrossFit Games Open, I’ve started training to defend my title.

Because my elbow isn’t at 100%, I’ve taken on the Smolov Squat Routine to work on my lower body in the mean time. (Shout out to Hi-Temp for all the awesome equipment I get to play with!)

This Russian Squat routine was created to train Olympic weightlifters and boasts the same level of intensity CrossFit is known for. Just read the warning label yourself:

 WARNING: Smolov is NOT a routine for the faint hearted. I must say that from all the training programs that I’ve done since I started lifting weights in 1999, none have been more challenging than Smolov. You will NOT enjoy the Squatting, you will not EVEN look forward to it, and you WILL want to skip workouts.

Doesn’t that get all you Crossfitters going?

By following this routine, I’ve already added 20 pounds, making my PR (personal record) 345.

Click here to check out the video. 

Here are the details of Smolov:

The Russian Smolov Squat routine is split into 3 phases for a total of 13 weeks. As always, start with a weight you’re 100% sure you can Squat, instead of starting too heavy and hitting plateaus. The 4 Smolov cycles…

• Weeks 1-2: Introduction cycle to prepare your legs. Week 1 you Squat 3 days in a row, working up towards heavy singles. The rest of the week is stretching to speed up leg recovery. Week 2 you Squat every other day.

•Weeks 3-6: The base cycle where you’ll Squat 4 times a week for 3 weeks. 4 sets of 9 reps Monday, 5×7 Wednesday, 7×5 Friday, and 10×3 reps Saturday. The weight increases each workout, each week. Week 4 is a rest week where you’ll only Squat once and attempt to break your PR.

•Weeks 7-8: The switching cycle is a 2 week deload to give you a well deserved physical and mental break before the next cycle.

•Weeks 9-13: The intensity cycle where you’ll only Squat 3x/week, but 44% of the time it will be using weights between 81 and 90% of your maximum and for 4 weeks on. Most guys agree this is the hardest part of Smolov.

I’ve always been mindful of my diet. I even tried going vegetarian once. It didn’t take very long for me to give that up.

A year into CrossFit, I attended a Whole9 seminar with Melissa and Dallas Hartwig. They introduced me to the Paleo Diet. It’s a nutrition regimen that gets rid of sugar, grain, dairy and legumes completely. The diet stresses eating “clean” food. The less processed, the better.

I tried their 30-day plan for beginners and loved the results so much I kept it going for 50 days.

The first week I felt restless and fatigued, but quickly started to see improvements. I noticed better performance in my workouts and I wasn’t feeling sick after exercising. So rewarding. I was hooked.

Then I learned the consequences of cheating the “clean” diet. One birthday party or cheat day can wreck training and produce fatigue, weakness.  After one binge I swore I had a sugar hangover.

There’s great incentive to stick to the program when you see your times and strength suffer because of indulging in cake and ice cream!

I admit, I still have cheat days. But a focus on a good, clean diet and special attention to training, rest and recovery are what got me to the CrossFit Games in the first place.

Right now some members at our gym are taking on the LuRong Living Paleo Challenge. Nine weeks of Paleo food. Zero cheating. Participants complete standardized workouts every other week to see their progress.

They get points based on improved times. The winning gym gets a prize package of CrossFit equipment and Paleo goodies. It’s a great way to start the regimen.

Overall, the Paleo Diet is easy to follow. Once you establish a routine, the principles feel instinctive and natural.  There is room for creativity in recipes and modification of “comfort foods.” I am especially fortunate to have a great chef in my wife Suzi.

Like many things in life once you find a better way, be it exercise or diet, there’s no going back.