CrossFit competitions are among the toughest tests of conditioning and mental strength the fitness world has to offer, but all the grit and graft you can possibly muster won’t be enough if you’re missing one key element: technique. This was the case for ardent CrossFitter Alistair McGovern, whose strength gains had stalled in several key lifts after years of training – and that was one reason he failed to qualify for the Battle Of The Beasts CrossFit competition last year.
It was something his coach Andy Edwards set about fixing as soon as he began his Upgrade, and the results have been game-changing. ‘For the first few months the main focus was on improving my lifting technique,’ says Alistair. ‘Slowing things down made a huge difference, as did practising individual movements within key lifts like the snatch and clean.'
When he first started my Upgrade, Alistair’s three-rep max in the back squat was 145kg. ‘When I re-tested it last week, I managed 172.5kg for three, which is a dramatic jump,’ he says. ‘I feel stronger, fitter and faster than ever, and I’m still noticing body composition improvements. Actually I’ve had to buy a second batch of new T-shirts to accommodate more shoulder growth and I’m still getting leaner around my midsection.’
With this year’s Battle Of The Beasts on the horizon, Alistair is confident his revamped training will see him significantly improve on last year’s performance. ‘The first round of qualifying involves submitting a video of yourself performing a six-minute AMRAP – as many rounds as possible – of nine power cleans, six front squats and three overhead presses,’ he explains. ‘I did my first dummy run last week and it went really well, so I’m feeling very positive about my chances.’
And coach Edwards is happy to concur. ‘With the weights Alistair can now lift thanks to his improved technique, he should have a great chance of qualifying and being competitive at the comp.’ Beast mode: on.
Winning moves
Alistair’s workouts currently consist of technique-based strength and gymnastic work followed by CrossFit-style conditioning circuits. Here’s an example:
> Jump squat
Sets 9 Reps 2
Rest as required
Holding a barbell across your shoulders, lower into a squat until your thighs are at least parallel to the floor. Then jump up explosively. Bend your knees to cushion your landing and continue into another squat for the next rep.
> Back squat
Sets 6 Reps 2
Rest 60sec
With your feet just wider than shoulder-width apart, rest the barbell on the back of your shoulders. With your chest up and core braced, squat down until your thighs are at least parallel to the floor. Drive back up through your heels to stand.
> Handstand hold
Sets 8 TIME 30sec
Rest 30sec
Place your hands slightly wider than shoulder-width apart on the floor and kick both legs up into the air to rest against the wall. Try to tuck your head in, press into the floor to engage your shoulders and tense your abs to keep your body in line.
> Muscle-up
Sets 8 Reps 5
Rest for the remainder of the minute
Grab a chin-up bar with an overhand grip, keeping your thumbs on top. Swing your body, then pull up so your shoulders are above your hands, elbows bent. Rotate at the shoulders and lean forward, then straighten your arms.
> Wall ball
Sets 8 Reps 15
Rest for the remainder of the minute
Stand facing a sturdy wall, holding a medicine ball out in front of your chest. Lower into a deep squat. Push through your heels to stand, throwing the ball at the wall as you come up. Catch the ball as it bounces back (if you can) then continue into the next rep.
> Handstand walk
Sets 8 Distance 15m
Rest for the remainder of the minute
Place your hands slightly wider than shoulder-width apart on the floor and kick both legs up into the air, pressing into the floor to engage your shoulders. Tense your abs to keep your body in line. Walk forward one hand at a time.
> Supporting cast
Getting competition-ready requires more than just hard training – here’s a look at McGovern’s performance-enhancing nutrition plan
‘Alistair’s daily calorie intake varies from 3,800 on a double training day to 3,200 on a rest day,’ says Optimum Nutrition nutritionist Críonna Tobin, who designed his nutrition plan. ‘On a training day this is split into 60% carbs, 20% protein and 20% fats, and on a rest day it’s 50% carbs, 20% protein and 30% fats. The aim is to support the growth of lean muscle mass while also improving his ability to recover after tough training sessions.
‘The plan is full of clean, nutrient-rich foods, with an emphasis on healthy carbs such as brown rice, sweet potato, wholemeal bread and oats, served with plenty of steak, chicken and Greek yogurt for protein. His healthy fats generally come in the form of nut butters, avocados and extra virgin olive oil, and he has three portions of fresh fruit and veg with his breakfast, lunch and dinner.
‘This is supported by his supplement regime, which includes a scoop of Optimum Nutrition Creatine before training to enhance his performance, one or two scoops of Optimum Nutrition BCAAs during training to support his muscle-building efforts and a scoop of Optimum Nutrition Gold Standard 100% Whey Protein after training to help repair his muscles.’
Best of the rest
Here’s how the other three Optimum Nutrition Upgraders are impressing their coaches
Rugby Niall Moody
Although he suffered another injury scare when he crashed a mountain bike on holiday, Niall had a successful trip to the chiropractor and is training hard again and enjoying pre-season. He’s even looking forward to the bleep test – which he used to dread more than anything – and his lifts are still going up too. He recently squatted a new PB of 160kg, with the help of Optimum Nutrition’s Gold Standard Pre-Workout supp.
Beach Body
Ben Marum
With Ben’s final photoshoot fast approaching, his coach Tim Chase is continuing to ramp up the training intensity by reducing his rest periods and introducing supersets and drop sets into his workouts. He’s also doing more cardio training, having added three fasted steady-state cardio sessions to his morning routines and two extra HIIT sessions after his regular lifting workouts, followed by a post-workout shake with added Optimum Nutrition Creatine.
Fitness Modelling Matt Botwright
Having cut 9kg in just eight weeks to enter his first WBFF competition, aspiring physique model Matt says he’s feeling ‘incredible’ and is targeting a podium finish at his next event. After one well-deserved post-comp cheat day, he’s back on his strict diet and is training harder than ever, with Optimum Nutrition Amino Energy giving him extra support.
Follow the progress of all the Optimum Nutrition Upgraders here
