Comp Squad

Training Times & Comp Squad Program Guidelines

The Comp Squad program is designed to be additional training for advanced athletes that are serious about competing in 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, ie 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 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 behaviours 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.

Please note that there are limited time slots available to complete the additional training.  Be efficient and get your training done in one of these slots.  It is not OK to be using the gym for Comp Squad outside of these hours as there is too much impact on the classes or trainers, so please respect the times that have been provided.  The trainers will kick you out if you stretch beyond these times.

Comp Squad Open Gym Times:-
All Freeform Open Gym times, 1:00-3:00 p.m. Monday through Friday, and 7:00-8:00 p.m. Monday through Thursday, 5:30-7 p.m. Fridays.  Saturdays 11-1:00, and Sundays 9-Noon.

If you are on the CFF Comp Squad, you need to post your results to comments.  If you don't post to comments, the trainers will assume that you rested that day.

Daily WODLisa Ray