FIT AS FU*K

Europe Regionals 2013 are over – and what a great weekend!

Congrats to all the strong individual athletes and fierce teams who will be representing Europe in the best possible way.

See all results here: http://games.crossfit.com/leaderboard

Find our entire guide to Copenhagen and Regionals Europe here: http://fitasf.com/regionals-copenhagen-2013/

Good luck to all!

Ditte & Sarah

Friday

Gates open for spectators @ 8:00

 

Team Event 1

Team Heat 1 9:00 – 9:20

Team Heat 2 9:20 – 9:40

Team Heat 3 9:40 – 10:00

Break 10:00 – 10:15

 

Female Event 1

Heat 1 Female 10:15 – 10:30

Heat 2 Female 10:30 – 10:45

Heat 3 Female 10:45 – 11:00

Heat 4 Female 11:00 – 11:15

Break 11:15 – 11:30

 

Male Event 1

Heat 1 Male 11:30 – 11:45

Heat 2 Male 11:45 – 12:00

Heat 3 Male 12:00 – 12:15

Heat 4 Male 12:15 – 12:30

Break 12:30 – 1:00

 

Team Event 2/3

Team Heat 1 1:00 – 1:25

Team Heat 2 1:25 – 1:50

Team Heat 3 1:50 – 2:15

Break 2:15 – 2:30

 

Female Event 2/3

Heat 1 Female 2:30 – 2:50

Heat 2 Female 2:50 – 3:10

Heat 3 Female 3:10 – 3:30

Heat 4 Female 3:30 – 3:50

Break 3:50 – 4:10

 

Male Event 2/3

Heat 1 Male 4:10 – 4:30

Heat 2 Male 4:30 – 4:50

Heat 3 Male 4:50 – 5:10

Heat 4 Male 5:10 – 5:30

Friday heats will be the same in the morning and afternoon events.

 

End of day 1: Heats for Saturday morning announced.

 

Saturday

Gates open for spectators @ 8:00

 

Team Event 4

Team Heat 1 8:30 – 9:00

Team Heat 2 9:00 – 9:30

Team Heat 3 9:30 – 10:00

Break 10:00 – 10:30

 

Female Event 4

Heat 1 Female 10:30 – 11:00

Heat 2 Female 11:00 – 11:30

Heat 3 Female 11:30 – 12:00

Heat 4 Female 12:00 – 12:30

Break 12:30 – 12:45

Male Event 4

Heat 1 Male 12:45 – 1:15

Heat 2 Male 1:15 – 1:45

Heat 3 Male 1:45 – 2:15

Heat 4 Male 2:15 – 2:45

Break 2:45 – 3:00

 

Team Event 5

Team Heat 1 3:00 – 3:15

Team Heat 2 3:15 – 3:30

Team Heat 3 3:30 – 3:45

Break 3:45 – 4:00

 

Female Event 5

Heat 1 Female 4:00 – 4:12

Heat 2 Female 4:12 – 4:24

Heat 3 Female 4:24 – 4:36

Heat 4 Female 4:36 – 4:48

Break 4:48 – 5:00

 

Male Event 5

Heat 1 Male 5:00 – 5:12

Heat 2 Male 5:12 – 5:24

Heat 3 Male 5:24 – 5:36

Heat 4 Male 5:36 – 5:48

Saturday afternoon heats will be reshuffled following the completion of event 4.

 

End of day 2: Heats for Sunday morning announced.

 

Sunday

Gates open for spectators @ 10:00

 

Team Event 6

Team Heat 1 11:50 – 12:10

Team Heat 2 12:10 – 12:30

Team Heat 3 12:30 – 12:50

Break 12:50 – 1:00

 

Female Event 6

Heat 1 Female 1:00 – 1:20

Heat 2 Female 1:20 – 1:40

Heat 3 Female 1:40 – 2:00

Heat 4 Female 2:00 – 2:20

Break 2:20 – 2:30

 

Male Event 6

Heat 1 Male 2:30 – 2:50

Heat 2 Male 2:50 – 3:10

Heat 3 Male 3:10 – 3:30

Heat 4 Male 3:30 – 3:50

Break 3:50 – 4:20

 

Team Event 7

Team Heat 1 4:20 – 4:45

Team Heat 2 4:45 – 5:10

Team Heat 3 5:10 – 5:35

Break 5:35 – 5:45

 

Female Event 7

Heat 1 Female 5:45 – 6:00

Heat 2 Female 6:00 – 6:15

Break 6:15-6:25

 

Male Event 7

Heat 1 Male 6:25 – 6:40

Heat 2 Male 6:40 – 6:55

Break 6:55-7:15

Female Event 7

Heat 3 Female 7:15 – 7:25

Break 7:25 – 7:35

 

Male Event 7

Heat 3 Male 7:35 – 7:45

Break 7:45 – 7:55

 

FINALS

Female

Heat 4 Female 7:55 – 8:05

Break 8:05 – 8:15

 

FINALS

Male

Heat 4 Male 8:15 – 8:25

Sunday afternoon heats will be reshuffled following the completion of event 6.

Still hitting it hard in various gyms while travelling / competition recovery?

Here are some tips for light weight recovery products – they fit into your suitcase and don’t weigh alot:

• Blackroll mini
• Blackroll duo-ball
• Light weight foam roller # 1
• Foam roller # 2

Especially he blackroll mini and the duoball fit into even the smallest bag!

Explore other great recovery stuff HERE

Good luck at Regionals to all the athletes participating!

Ditte & Sarah

Ready for Regionals? Below is an excerpt  from a great article that we found on competition preparation…

We are looking forward to seeing all the best European CrossFit athletes in Copenhagen next weekend! Sarah & Ditte 

All athletes are nervous prior to competition, this is natural, but often it results in a lack of confidence by the athlete. The aim is to refocus the athlete so that they are positive and confident in their ability (“You only achieve what you believe“). The following competition stages focus on track and field athletes but in general, they can be applied to any event or sport.

Day before Competition

• Keep the training light and easy – work on technique
• Agree with you coach the objectives of the competition – focus and performance
• Check and pack all the equipment you will need for competition. Use an equipment checklist to ensure nothing is forgotten
• Organise food and drink required for the competition
• Check directions to the venue and plan to leave early so as to allow for any delay en route
• Have a high carbohydrate dinner
• Watch a video of good performers in your sport/event
• Get 7 or 8 hours sleep

Morning of Competition

• Allow plenty of time between waking and leaving for the competition venue
• Carry out some light stretching before breakfast
• Conduct mental rehearsal of your warm up and competition
• Have a good healthy breakfast. Do not eat or drink anything that will upset your stomach
• Pack all the required equipment, food and drink
• Leave with plenty of time to reach the venue

Pre Competition

• Once you arrive at the venue register and collect numbers
• Check event times and decide on when to commence your event preparation
• Fix numbers to club vest
• Avoid your competitors (speak to them after the event)
• Have a pre competition sports massage
• At the appropriate time conduct relaxation and mental rehearsal program
• Carry out your practiced pre competition warm up program
• Gather together any equipment you require for the competition
• Report at appropriate time to the collection point for your event
• Keep warm, relaxed and focus on your objectives for the competition

Post Competition Evaluation

• Congratulate your competitors
• Thank Officials
• Conduct your rehearsed cool down program
• Get together with your coach to evaluate the performance. An evaluation form is useful to help the athlete and coach conduct this review.

If you have more heats or events to compete in then refer back to the pre competition stage. After the final event:

• Have a post competition sports massage
• Gather equipment together and go home to celebrate

Read the full article on:http://www.brianmac.co.uk/comprep.htm

Friday, May 17th: First Day of the 2013 Europe Regional

Athletes and Spectators

9 a.m. – Heats start

9 a.m. – 12:30 p.m. – Event 1 (Team, Women, Men)

1 – 5:30 p.m. – Event 2 & 3 (Team 2/3, Women 2/3, Men 2/3)

 

Saturday, May 18th: Second Day of the Regional

Athletes and Spectators

8:30 a.m. – Heats start

8:30 a.m. – 2:45 p.m. – Event 4 (Team, Women, Men)

3 – 5:50 p.m. – Event 5 (Team, Women, Men)

 

Sunday, May 19th: Final Day of the Regional and Award Ceremony

Athletes and Spectators

11:50 a.m. – Heats start

11:50 a.m. – 3:50 p.m. – Event 6 (Team, Women, Men)

4:20 – 8:25 p.m. – Event 7 (Team, Women, Men)

 

Find the detailed schedule here: http://games.crossfit.com/region/europe/schedule