Amanda Goodman: 3rd Times A Charm?
Amanda Goodman: 3rd Times A Charm?
CrossFit Regional and Games competitor Amanda Goodman has improved every year she’s been competing at the elite level, since 2013.
In 2013, she placed 2nd at the NorthEast Regional and 35th at the 2013 CrossFit Games . The following year, in 2014, she took 1st overall at the Southwest Regional and 20th at the CrossFit Games.
This year, on the tails of a 6th place finish in the Southwest Region (her best to date), Goodman attributes her continued success to her work with Coach James FitzGerald, under the OPEX Exclusive Coaching program, individually designed to her personal growth and development as an athlete.
Describe your current training routine?
I have my own personal program written by James Fitzgerald. I am currently training 5 days a week with 2 days of rest/active recovery. I have been doing normal training on Tues/Wed and regional style simulations Fri/Sat/Sun. During the week the focus is more skill and technique based. A typical Tuesday might start off like this :
A. Emom 8 min - Snatch high pull + SS - building sets, no fails, ALL fast
B. HSC + HSC below the knee; 1.1 x 5; rest 2 min - building sets
+
FT:
50 DU
15 bar MU
40 DU
12 MU
30 DU
9 burpee bar MU
20 DU
6 burpee MU
10 DU
The weekends have been geared toward regional prep and are a little more intense. Some of those workouts look like this:
FT:
100 WB - 14#
75 bjo - 20"
50 ring dips
25 strict HSPU -6"
-
10 RFT: 15 min cap
5 strict hspus
10 wtd pistols 15#
10 wtd pistols 15#
15 CU
What did you learn about yourself from last year’s season?
I learned to trust myself a little more. To trust my training and my ability to do work. It is a still struggle at times but thats the beauty of the sport. We constantly push ourselves beyond our perceived limits.
What has changed in your training, nutrition, lifestyle, life (even work commitments, moves, etc.) from last year to this year in prep for the 2015 season?
Not much has changed in the past year I have added some calories to my food intake to help build and maintain strength. I bought an air dyne to continue working on my aerobic capacity, which is one of my weaknesses. I made a decision in 2013 that helped me design my life to fit my current goal which is to get better at fitness.
What does your daily nutrition look like?
I sometimes think that I train just so I can eat as much as I do. Carbs play a big role in my eating to perform and sometimes its hard to get them in. I eat a lot of white rice and potatoes with the occasional gluten free bread and pasta. I try to switch up my proteins regularly but stick to the basics chicken, beef, fish, etc. My go to breakfast is usually eggs with some nuts and fruit I like to keep it light in the a.m.. I use my rest days for cheat meals, which lately have consisted of pancakes. Supplements are also very important with recovery and staying healthy in and out the gym. I regularly take fish oil, a multi vitamin , vitamin D, vitamin c , zinc and magnesium. During competition season it’s important to stay on this regiment so that I feel and perform to my best abilities.
40 athletes…5 spots…how does this change things for you mentally and nerve-wise as you march into Regional? EVERYONE wants a podium spot there?
Not much changes, the goal is the same. Of course now the level of competition has increased, which actually makes it more fun. Yes it is still a competition but having more skilled athletes around brings everyone to a higher standard.
What strengths and weaknesses do you bring to the table?
I’m not exactly known for my engine so I think that is one of my weaknesses but I do take pride in moving efficiently and I believe that helps close the gap. I have been told that I am on the stronger side which might give me an advantage when it comes to a max lift or having to move a moderate weight over and over.
What advice would you give to other athletes wanting to compete at the same level as you?
The best advice I could give is set a goal and make a plan. Stick to it, have fun, and enjoy the process.