HOW CROSSFIT ATHLETE EMMA MC QUAID PREPARES FOR THE WEST COAST CLASSIC

We sat down with Irelands Fittest Female and BLK BOX Brand Ambassador, Emma McQuaid to hear what it's like on the run-up to the West Coast Classic event in California this March. We find out what a day in the life looks like for Emma, to what workouts she is hoping to be tasked with at the event. Enjoy the interview.

HEY EMMA, LET'S START BY TALKING US THROUGH WHAT A DAY IN YOUR LIFE LOOKS LIKE ON THE RUN UP TO THE WEST COAST CLASSIC EVENT?

7.30 am: A typical day in the life of Emma McQuaid kicks off with the alarm going off at 7.30 am. A quick cuddle with Ellie (my dog), grab a Nocco and out into my home gym for my first session of the day.

8.30 am – 10 am: I train fasted for my first session which consists of movement prep and some sort of cardio-based workout. Training finishes up at 10 am and I head back inside for my first meal of the day which is usually a bowl of porridge.

12 pm – 2 pm: I head back out to the gym for my second session of the day which is strength-based, whether it be heavy squats, snatches or deadlifts. I turn the music on and get in the zone.

2 pm – 4 pm: This is my time to chill out and sort any of my PT sessions out for the week ahead, head to any meetings or physio sessions I have scheduled or just chill with the dogs and relax for a while. I am fond of an afternoon nap, which transfers across really well into my training and recovery.

4 pm – 6 pm: This is my last session for the day, which is either a gymnastics session or a pacing session.

7 pm: This is my time to chill out with David (my partner) and my dogs. I’ll finish up my eating for the day, lie on the sofa and watch Netflix – we’re currently binge-watching Homeland (highly recommend!)

WHAT DOES YOUR CURRENT TRAINING REGIME LOOK LIKE?

I am currently training 6 days a week – training 4 days on my home gym which is a mix of cardio, strength and gymnastics. On a Wednesday I hit the pool for lengths and active recovery (depending on my schedule/week). On a Saturday, I head to CrossFit Berserk for the ‘Saturday Sweat’ workout which is always nice getting to be around people and laughing in between sets.

WHAT DO YOU LOVE MOST ABOUT COMPETING?

The thing I love most about competing is not only the workouts and being challenged throughout the whole competition, but it is also the number of people you get to meet. These people then become friends, ones in which I would never have had the chance to meet if it wasn’t for CrossFit. It’s awesome. At the recent Filthy150 event, I met a girl from San Francisco and we instantly clicked. I am now I am going to stay with her and her family ahead of the West Coast Classic.

WHAT DOES YOUR CURRENT RECOVERY ROUTINE LOOK LIKE?

I see my physio twice a week and get a sports massage once a week which I have found works. I did try to cut back but to one physio session a week but found that the 2:1 ratio is my sweet spot. My swimming session on a Wednesday can and is used as an active recovery session if I feel I need it. Sunday is then taken as a complete rest day for me.

WHAT TYPE OF WORKOUTS ARE YOU HOPING TO SEE AT THE WEST COAST CLASSIC?

I would love to see some outdoor random workouts and something that I haven’t done before. The event is being held at the Del Mar Fairgrounds which is phenomenal looking, so I’m hoping we can get outside and see it. I have a feeling there is going to be some sort of swimming involved so I’m excited about that one.

HOW DO YOU MANAGE TO STAY ON TRACK WITH YOUR TRAINING SCHEDULE WHILST BALANCING YOUR OTHER COMMITMENTS?

I treat my training like it’s a 9 am – 5 pm job and make sure I have a plan. Self-discipline is huge and yes, I can control my schedule, but if I put off my training or work outside of my routine, I end up paying the consequences. I am focusing on eating, training, napping - if I master these and keep to a routine, I find it much easier to stay on track. Everything is saved on my phone in my notes section and I always write up my next day’s training on my whiteboard. This I find, keeps me accountable. If I don’t get that workout done in the day, it will stay on the board until I do it – and if that means working late; il do it.

WHAT DO YOU MISS THE MOST ABOUT BEING AWAY?

I shouldn’t say this, but it is 100% the dog. It used to be David, but he knows the truth now.

AND FINALLY, WHAT DOES THE YEAR AHEAD LOOK LIKE FOR EMMA MCQUAID?

First up is West Coast Classic event which takes place in March followed by several local competitions. I will be heading to Madrid early May to compete at the CrossFit Championships and then full focus for The Games and requalify for The Open. I am working on a side project too, which I will be disclosing more of in the next coming weeks so stay tuned for that one too.