Soul Rebel Digest - February 2026

Written By Aliy Manikas

In January we spoke about playing the long game.

The CrossFit Open is not the time to suddenly become a different human.

No extreme diets.
No cutting carbs.
No “I saw this on Instagram so I’m trying it.”
No fasted Open workouts because someone on YouTube said it burns more fat.

The Open rewards consistency.

Your body performs best when it feels safe & well-fueled, not shocked.

So here’s how to approach it.

Rule #1: Don’t change what’s already working

If you’ve:

  • Been tracking macros

  • Been prioritising protein

  • Been eating balanced meals

  • Been consistent with hydration

Stay the course.

The Open is about execution, not experimentation.

Carbs are not the enemy - especially now!

High-intensity workouts like The Open rely heavily on muscle glycogen (stored carbohydrates).

Low-carb + The Open intensity = flat engine.

You don’t need to “carb load.”
You do need enough.

Think:

  • A proper dinner the night before

  • A simple, familiar pre-workout meal

  • Nothing fancy, nothing new

Week 1 & 2 - Saturday mornings

The biggest mistake here?

❌ Rolling in under-fueled
❌ Only having coffee
❌ Rushing in with nothing but adrenaline

The Night Before (Friday)

  • Normal balanced dinner

  • Include carbs (rice, potatoes, pasta, wraps, sourdough)

  • Protein portion (palm-sized)

  • Veg

  • Hydrate well

No need to eat like you’re preparing for a marathon.

Just don’t under-eat.

Saturday Morning Fuel (60–90 mins before)

Keep it simple. Familiar. Easy to digest.

Examples:

  • Greek yogurt + berries + honey

  • Toast with peanut butter + banana

  • Protein smoothie + oats

  • Eggs on toast

  • Overnight oats

If you struggle eating early:

  • Liquid carbs (smoothie)

  • Banana + protein shake

  • Even just toast + honey is better than nothing

Then:
☕ Coffee if you normally have it
💧 500ml water minimum before class

Nothing new. No experimental pre-workouts.

Week 3 - Friday night lights

You’ve likely:

  • Trained earlier in the week (as you should!)

  • Been at work all day

  • Possibly under-eaten due to nerves

This is where people accidentally sabotage performance.

Friday During the Day

Eat normally.

Do not “save calories.”

Do not skip lunch.

Aim for:

  • Solid breakfast

  • Carb + protein lunch

  • Afternoon snack

You want to be topped up, not running on fumes by 6pm.

Pre-Workout (2–3 hours before)

A proper meal.

Examples:

  • Chicken + rice + veg

  • Beef mince + potato

  • Wrap + fruit

  • Pasta + lean protein

Then a light snack 60 mins before if needed:

  • Banana

  • Muesli bar

  • Yogurt

  • Small smoothie

Hydration is key here, you’ve had a full day already.

Supplements

Only what you normally use.

Creatine? Keep taking it.
Electrolytes? Awesome.
Caffeine? Only your normal dose.

The Open is not the time to double scoop pre-workout & meet your ancestors.
If you think you need a little something more or unsure, reply here or have a chat to your coach for advice.

Nerves & Appetite

It’s normal to feel less hungry.

But performance nutrition isn’t about what you “feel like.”

It’s about giving your body what it needs.

Even something small is better than nothing.

What not to do

Don’t try low-carb.

  • Don’t fast.

  • Don’t dramatically increase fibre the night before.

  • Don’t try brand new supplements.

  • Don’t drink heavily the night before.

  • Don’t overeat because you’re “bulking for performance.”

Consistency wins.

A reminder

The Open is:

  • A test of fitness

  • A test of mindset

  • A test of composure

It is not a test of extreme dieting.

You’ve built your engine all year.

Now we fuel it properly & let it run.

If you want help dialling in your individual approach, chat to one of the coaching team. That’s what we’re here for.

Train hard.
Fuel smart.
Stay consistent.

See y'all in the gym Rebels,
The {{ custom_values.gym_name }} Team





Aliy Manikas
Next

Soul Rebel Digest - January 2026