Should I come to the Competitors Class or not? If you can RX the WOD and want to compete, YES!
If you do the WOD’s at CFH, do not care about competing on a high level and just want to get in shape then please do not worry about the competition class. It is not meant for everyone and it should not be everyone’s goal. It something we implemented for the crazy people who like doing this stuff for fun!
I know there have been a few questions as to what this class is all about. I want to take a minute to clear it up. The whole point of this class is to give people who RX workouts a chance to compete against each other.
Today’s class is a great example, the workouts are the same. The point of competitors class would be to not scale and put up a score of 150 or higher. That would be competitive on an RX level. Another example would be “I can do the heavy deadlifts, but not HSPU what should I do?” For most people there will be one movement they can do and one they can’t. A good simple rule is, if there is any scaling that you have to do you should be taking the regular class. The regular WOD will help you develop the skills you need to advance to the RX weights and hard gymnastics movements. Another point to that is most people who are competing have turned their weaknesses into their strengths by spending time outside of class and after class working on those skills.
The class is not meant to be an advanced class that everyone should work towards getting to! It is meant to be a competition class. Obviously we are not kicking anyone out of the competition class and if you are on the fence and want to try a WOD or work on a skill, then come. Do not over think it, stress about it or think we will laugh at you. The goal is to make you better and provide a great experience for you. If you have any suggestions please let us know or send an email (community@crossfitfederalhill.com).
Strength WOD
12 min to find a 1 RM Squat Snatch for the Day
WOD
AMRAP in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/110 pound Snatch, as many reps as possible
If you have to scale the weight that is fine, just try to add a little after each set of burpees!
For the Burpees today you must touch a target that is 6′ above your reach.
Score = total reps
Coach Eric keeping a close eye on the noon class.
Competitors WOD
This workout is from the 2013 CrossFit open Coach Matt got 156 reps which is 6 snatches into the 165# bar and it put him in 420th place. I could only hit 158 reps which is 8 snatches into the 165# bar and it put me in 311th place. The moral of the story is,this will be a good workout to see where you might stand in the open this year and EVERY SINGLE REP MAKES A HUGE DIFFERENCE!
Strength WOD
12 min to find a 1 RM Squat Snatch for the Day
WOD
possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/110 pound Snatch, as many reps as possible