Welcome Comp Squad Team!

« | »
2013/2014 Season Comp Squad Program Guidelines
The Comp Squad program is designed to be additional training
for athletes that are serious about competing in CrossFit competition
any level. The program is ineffective if the athlete is not consistently
completing the CFF WOD as a base, so please do not "cherry-pick" the
CFF WOD, or use the Comp Squad training as an alternative to the CFF
WOD. The expectation is that you attend Comp Squad for its intent:
guidance from a coach on approach to competition mindset, self-talk, and
mental toughness, competitive inspiration, team/athlete building, and
additional necessary training. Then, complete the WOD during any
class-time hour that works for you, continuing to be part of and an
inspiration to the community you belong to.
If your goal is to be on Comp Squad,
you should be diligently hitting the CFF WODs consistently and with
purpose toward each. Focus most workouts as a training session to work
on a weakness that workout provides for you (i.e.: more consecutive
pullups, unbroken sets of lifts, grip strength, rebound box jumps,
gaming work:rest ratios, smoother technique on wall ball, etc), hit your
strengths hard so you're also having fun. Attend Strength Focus and
Nuts and Bolts classes and work on the skills of the movements you need
more time and attention to detail on. Ignoring
the necessary skill work and just hitting everything as heavy and as
fast as possible shows lack of commitment to your goal. What is your
true goal and are your behaviors matching that goal?
If you are completing the CFF WOD consistently, you should incorporate the Comp Squad training into your training to the extent that you are able to handle,
and then ramp up over time until you are consistently completing the
additional training. We are programming the maximum work that we think
our athletes should be doing, not the minimum. Jumping in "Cold Turkey"
and trying to hit every additional session is a sure-fire pathway to
injury and/or over-training. Adding one additional session per week at a
time and allowing your body to catchup before adding another is a good
strategy for long-term success. You should monitor your recovery and
back off if your CFF WOD performance starts to decline. Remember, there
is no way to "fast-track" your progress, but you certainly can
"slow-track" it by over-reaching before you are ready.
June Comp Squad Training Times:
Mondays: 5:30 – 6:00 a.m., 7:00 – 9:00 a.m., 1:00 – 3:00 p.m., 6:00 – 6:30 p.m.
Tuesdays: 7:00 – 9:00 a.m., 1:00 – 3:00 p.m.
Wednesdays: 5:30 – 6:00 a.m., 7:00 – 9:00 a.m., 1:00 – 3:00 p.m., 6:00 – 6:30 p.m.
Thursdays: 7:00 – 9:00 a.m., 1:00 – 3:00 p.m.
Fridays: 5:30 – 6:00 a.m., 7:00 – 9:00 a.m., 1:00 – 3:00 p.m., 5:00 – 5:30 p.m.
Saturdays: 11:00 – Noon
Sundays: 9:00 – Noon
and all Make-Up gym days.


If you are participating in the CFF
Comp Squad training program, you are required to post your training and
WOD results, sleep, nutrition, and thoughts to comments and be
accountable for the work you are accomplishing toward your goals. If you
don't post to comments, the trainers will assume that you rested that

Speak Your Mind