We have had a lot of requests to be "on Comp Squad" so I wanted to share the requirements given and a recent post on CrossFit New England's site about it that is appropriate for this.
CFF Comp Squad Program Guidelines and Requirements
The Comp Squad program is designed to be additional training for advanced athletes that are serious about competing in CrossFit competiton at a high 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. Also, if you are not an "RX'd" athlete, i.e. you are not completing the majority of CFF WODs without scaling, then it makes no sense for you to undertake the Comp Squad program as it is too much volume and will hamper your progress. Rather you should focus on getting to (healthy) RX'd first, before adding any additional work.
If your goal is to be on Comp Squad, you should be diligently hitting the CFF WODs consistently and with purpose toward each. Focus each workout as a training session to work on a weakness that workout provides for you. Attend Make-Up days, Freeform Open gym times, 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 an Rx'd athlete and 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.
Reminder of Competitor Programming intent…