25.2 CrossFit Open Nutrition Strategies
WEEK TWO!! Thrusters came early!!
Again, for this week, we believe there are going to be three categories of athlete:
You are someone who may be scaling the gymnastics and working to possibly be getting your first C2B or BMU!
You are someone in the middle range (Open RX/Quarterfinal/high level QF athletes) and you will be the athlete getting through the first part fairly easy and then breaking the BMU up but still likely finishing or getting close to finishing.
You are an elite athlete and are going to work through this at sprint pace, fairly unbroken and finishing the workout well within the time cap.
CrossFit Open Workout 25.2 is a repeat of 22.3, designed to test athletes’ gymnastic skills, cardiovascular endurance, and barbell cycling proficiency (hello thrusters in week 2!).
The BIN Performance coaches are here to help you again this week to come up with your own Black Iron Nutrition Strategy. In reality, this should not be TOO different from an everyday nutrition strategy you have, but our goal is to help take the stress out of the next couple of weeks for you, and help you come up with your own solid plan based on what you’ve already been doing. This will be particularly helpful for those who may have to change the day they are doing the workout, the time of day (maybe you have to go at 6pm instead of your normal 7am class time), and we are going to also give our best recommendations if you are going to be redoing the workout at any point!
These are our recommendations. It’s not an end all be all, but some suggestions from some nutrition coaching experts! As always - consult your coach if you have any specific questions on what will work best for YOU.
This workout is a 12-minute sprint with increasing complexity and load. It requires high aerobic capacity, grip endurance, and efficient gymnastics. The transitions will be key, and fueling properly will help maintain stamina without gassing out too early.
This workout demands a mix of explosive strength, muscular endurance, and aerobic capacity, so our nutrition focus will be using our stored and quick access carbs to sustain power through the thrusters and gymnastics. Making sure we are properly hydrated and have adequate electrolytes to prevent grip fatigue and ensure smooth movement. Lastly, prioritizing our pre workout fueling to avoid energy crashes without feeling sluggish!
As always, these are just suggestions, lean on the things you KNOW will not upset your stomach. Now is not the time to try something brand new. Stick to what you know!
Day before workout test:
Increase carbs, but there is no need for a full Re-Feed. This isn’t a full-on carb load, but you should be pushing carbs to your training day numbers, even if you rest. Dinner should include a good mix of carbs and lean protein—think rice, potatoes, oats, or whole grains. Moderate your fat intake to prevent sluggish digestion. Hydration will also be a key factor in this day- stay hydrated and balance out with electrolytes
Day of workout:
On the day of, we are recommending a slight increase (15-25% carb increase), but by way of your normal pre/intra workout carbs.
If you plan on hitting the workout in the morning:
We assume you will only have one meal before the workout: Eating your meal 1.5-2 hours before hitting the workout is ideal to help with digestion!
Percentage of your macros to eat in Meal 1:
20% protein, 25-35% carbs, 15% fat
Ex: if your total macros are 150 protein, 300 carbs, 70 fat, this meal would have 30g protein, 75-105g of carbs, and 10g of fat.
If you plan on hitting the workout in the afternoon:
This should allow you to get in at least 2 meals before hitting the workout.
Percentage of your macros to eat in Meal 1:
20% protein, 15% carbs, 20% fat
Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 30g protein, 45g of carbs, and 14g of fat
Percentage of your macros to eat in Meal 2:
20% protein, 25-35% carbs, 15% fat
Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 30g protein, 75-105g carbs, and 10g of fat
If you plan on hitting the workout in the evening (Friday Night Lights):
This should allow you to get in at least 3 meals before hitting the workout
Percentage of your macros to eat in Meal 1:
25% protein, 15% carbs, 25% fat
Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 37g protein, 45g of carbs, and 17g of fat
Percentage of your macros to eat in Meal 2:
25% protein, 30% carbs, 20% fat
Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 37g protein, 90g carbs, and 14g of fat
Percentage of your macros to eat in Meal 3:
20% protein, 25-35% carbs, 15% fat
Ex: if your total macros are 150 protein/ 300 carbs/ 70 fat, this meal would have 30g protein, 75-105g carbs, and 10g of fat
If you plan to redo:
Stick to the same pre-workout strategy, ensuring enough glycogen replenishment without feeling overly full. Be sure to give yourself ample time to recover so you can feel your best hitting this workout a second time. Chat with your coach to create the best strategy for nutrition on your re-do day, but likely you will do the same as above!
Additionally; a proper warm up is key for this workout.
Especially relevant to a short, quick, high intensity workout like 25.2, a warm-up helps activate your nervous system, allowing for better muscle recruitment and coordination during exercise. With a workout like this, you’ve gotta be ready to hit the ground running from “go”! Aside from the obvious benefits of warming up your CNS, structural body, and mobility for the task at hand, a proper warm-up optimizes your body’s ability to efficiently utilize fuel sources.
A gradual increase in heart rate and blood flow improves oxygen transport to muscles, making fuel oxidation more efficient. As muscle temperature increases so does enzyme activity involved in carbohydrate metabolism leading to more efficient energy production.
Here’s a sample warm up:
General Warm-Up: 3 Rounds:
250m row or 2 min light bike
10 air squats
5 inchworms + push-up
30-sec jumping jacks or single-unders
Mobility & Activation
PVC pass-throughs x 10
Banded lat stretch x 30 sec/side
Thoracic extension on foam roller x 5
Couch stretch x 30 sec/side
Deep squat hold x 30 sec
Banded ankle dorsiflexion stretch x 30 sec/side
Wrist flexion & extension stretch x 20 sec/side
Active hang from bar x 20-30 sec
Gymnastics/DUs:
2 Rounds:
5 scap pull-ups
5 kip swings
3-5 chest-to-bar or bar MUs
20 single-unders
10 double-unders (relaxed)
2-3 sets of unbroken reps (not to failure)
Thruster Build-Up:
2-3 light sets leading into workout weights
5 empty barbell thrusters
3 thrusters @ workout weight 1
2 thrusters @ workout weight 2
1 thruster @ workout weight 3
Workout Pacing Rehearsal
1 round at 50% intensity:
5 pull-ups
10 double-unders
5 thrusters (light)
Rest 1-2 min, then 1 round at 75% intensity:
5 chest-to-bar pull-ups
15 double-unders
5 thrusters (heavier)
GOOD LUCK to EVERYONE completing 25.2 and remember: leave it all out there and TRUST your training- anyone looking to get their first BMU- go get it!