COMP SQUAD 2.0

Hello CrossFit Flagstaff!
We are implementing Comp Squad 2.0 this year, in order to continue to open it up to more athletes wanting to compete at any level of CrossFit competition.
Please read through the recommendations and requirements below and then email info@crossfitflagstaff with your interest in that additional training, your competition goal, and please have your log book with your lift and benchmark WOD PR's so we can give you some guidance on how best to approach the Comp Squad additional training to enhance the work you're doing in regular classes.  If you don't keep a log book, you will need to have one of us help you look up the numbers you can find and you will need to start keeping track of your workouts.
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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.

May Comp Squad Training Times:
Comp Squad specific: 1:00 - 3:ish p.m. Monday through Friday, Saturdays 11:00 - 1:00, and Sundays 9:00 - Noon, and all Constructive Freeform and Make-Up gym times.

Morning and evening Strength Focus class times are also open to Comp Squad through May to monitor interest in what times of day are most attended.  If you need to attend the early or late Strength Focus classes instead of the 1:00-3:00 Comp Squad time, a trainer can be available for an additional 30 min. if needed (5:00 a.m. and 5:30 p.m. M-W-F), just let us know that is the time that works for you.

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 day.

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May 2013 - Season Kickoff Challenge:

To kick off the new season of training for competition, we will be initiating a challenge as ofMay 1st. Because the cornerstone of all human movement is the basic Squat, and because everything gets easier when your Squat is better, the kick-off is the 21-Day Squat Challenge. Please read the article that inspired this challenge, here

As it states in the article, every participating athlete will choose to tackle a daily maximal load on either Front or Back Squat, or both. For some of us, the Box Squat will also be included and combined as needed for each individual athletes' needs. What you focus on depends on your goals and weaknesses.

Varying the volume of "back-off " sets depending on the individual's recovery and the WOD planned for that day will also allow for individual goals to be targeted. (2x2 for days when you feel crappy vs. 3 sets of 5 heavy reps for good days).
Anyone who has been consistently participating in the group classes at CrossFit Flagstaff for at least 6 months is welcome to join Comp Squad and participate in this challenge! Talk to a trainer about how to best implement this training to help you reach your goal of competing at the next competition you're interested in!