"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great." - Mark Twain
Competitors programing is intended for experienced athletes who are serious about CrossFit as a sport and want to become as competitive as their genetics will allow.
PLEASE NOTE: There will not be specific time allotted during class for additional competitor programming. This is to either be done early (ex. activation and warmup done on your own, and then you can do the additional competitor work during the class warm-up) or you may perform it at any other point on your own.
Most of the additional work you see (unless otherwise specified) should be done at a volume/intensity that allows for practice / improvement / adaptation with the specific movements, but not to a degree that leaves you fatigued for the upcoming WOD, or noticeably sore the next day. What this amount is is going to be up to you to figure out. Start by not going to failure, and taking moderate rest between sets. All reps should be quality.
We are assuming as a follower of competitor programming, that you have proficiency at these movements, or at least with what the scaling or progressions are for them. (I.e. if it says “max reps muscle-ups”, and you don’t have one yet, then assume for you that means working on MU progressions.) We are of course available for questions… But asking “It says do muscle ups but I don’t have one, what do I do.” More than once is not what I want to hear. If you have to write shit down to remember what you should be doing when these things come up then do it. (However, asking “these muscle up progressions are becoming to easy, what’s the NEXT thing I should do, is acceptable).
And likewise as competitors, asking us stuff like “which one is a ‘Hang-Power Snatch’” (or other things that we’ve told you many times and that you SHOULD know, will earn you a 30 burpee penalty. We’re assuming that as competitors you’re working to develop elite levels of competency in these movements. The first step is knowing what the movement you’re doing is actually called.
A note on OLY lifts and Max attempts:
As you know, the Program we’re following has tuesdays as a day were we do percentage work on single olympic lifts (non complex based). IF you feel good and would like to attempt a max, then its fine, provided its clean, and within reason (i.e. USAW standards, and no more than 3 attempts at a particular weight). use the work-up method for back-off sets… so For example if you see 15 intervals of Clean and jerks at 85%, and you want to max out, and you perform 4 successful lifts above 85% on your way to a max, then subtract that 4 from your interval sets, and only perform 11 intervals.) Do this ONLY if you feel good and you’re pretty confident you could either match or beat your PR.
A note about De-load weeks…
These weeks will involve a decreased training volume overall. The Strength work will not surpass 65% of your max. The idea is to preserve the neural pathway of the movements without putting significant stress on the body. For the metcons, most of them will be light/bodyweight based and not be done for time or your score will not be kept unless otherwise noted. The idea, again, is to keep you moving while still allowing for recovery. Additional skill work is permitted provided the volume is kept low. You should not be significantly sore from your WODs this week. Come sunday, you should be feeling good and ready to set some PR’s next week.