5 Tips To Survive The 24AMRAP Challenge
This will be the third edition of our 24AMRAP event. After two editions as both competitors and organizers, we’ve learned a lot about what makes teams effective. And what makes them less effective. Let us share some of the tips we share with our teams here at CrossFit Helmond, accumulated by watching our most successful teams work and picking the brains of effective teams from all over the world.
Tip 1. Consistency and continuity are key – don’t treat this challenge as a high intensity interval WOD, it will ask too much of your body. Try not to go in cycles of hard work and rest, your body will get too banged up. Make sure you plan correctly to keep that engine running smoothly and keep it up, don’t get too caught up in movements that require lots of explosive energy. You won’t keep that up for a long time, it’s 24 hours, not 24 minutes…
Tip 2. Pacing, pacing, pacing – First off you need to understand that it’s not about individual pacing. You will automatically pace to the fastest team member, it just happens, even when you start at your own pace. So having a realistic talk with your team about pacing as a team, with different athlets who are good at different movements, will help you stick to a pace that’s the most effective in the long run. Just like when you’re doing a long WOD like “Murph”, “Whitten” or a long running or rowing session, it’s not a good idea go too fast and burn yourself up in the first part of this challenge. And “first part” in “Murph” means that 1 mile run and those first rounds of reps, in this challenge it means going too fast in the first 4-6 hours and finding out in hours 12-15 that you’re totally wasted with an entire workday of CrossFit left to go. Set a pace, either in reps or working time, in your carrousel, and stick to it.
Tip 3. Know thy self – One of the things you will get out of this experience (one of many) is that you will really find the edges of your comfort zone and step over it, and you will stay in that dark zone for a long time. How well you know yourself, your limits, strength and weaknesses, will determine when and how long you have to stay in that dark place. If you get there and you stay there too long, get out and recuperate. We’ve seen first hand how athletes stay in that dark place too long. It ain’t pretty. From total breakdowns to quitting the sport altogether (that really happened!). Remember, 24 hours is a long time to be hurting…
Tip 4. Know your teammates – We encourage all our teams to go out to dinner, have drinks, to get to know each other. Well. When you’re all tired, hurting, hungry, and desperate, little misunderstandings and friction between teammates can get ugly real fast. We’ve seen it happen and we’ve heard it from other teams. Just knowing what makes your teammates tick, can make a lot of difference!
Tip 5. Have fun – For god’s sake, have fun! Having lots of laughs will really push back that tired feeling. We’ve had athletes work out in their pyjama’s, we’ve seen athletes set up entire beds complete with nightstands in their box, dressing up, karaoke, disco lights… a 24 hour party in your box, with your friends. What more do you want? 3, 2, 1, GO!
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