Sunday 10.27.13

You may have seen these Competition Class standards written up on the boards at the gym and wondered what it is.  More information will be provided through the next couple months, but in short, these standards must be met in order to be part of the team.

With that being said, it is becoming more and more difficult to distinguish "CrossFit" the workout regiment from the CrossFit Games involving world class full time paid athletes.  Many people from the outside looking in think all we do is train for the CrossFit Games.  That is NOT what The Compound is about. 

The Compound chiefly promotes CrossFit, the workout.  We want you to move better, know why you are moving better, and learn to control your body through proper movement.  Doing the WOD, no matter if you are a competitor or not, will gove you the best workout possible, improve on your skills, and help you look and feel good.  That is what CrossFit, the workout, is.  

Then there are those that want to compete and place well in local competitions, go into the CrossFit Games Open and/ or Regionals and do well for themselves.  Competition is a great tool to improve.  We had a female competitor at our gym who tried and tried to get a muscle up, but couldn't.  A couple months ago she entered a local competition and completed 3 muscle ups!  Competition can bring out the best in people.

While everyone can and is encouraged to compete (there are novice competitions everywhere!), higher level competitors often need to train extra skills and occasionally workout with similarly skilled athletes in order to improve.  That is what our Competitors team will be.  They will still do the normal gym workouts, they simply may work extra skills/ strengths before or after and possibly scale the movements up from time to time.  

CrossFit can be  for everyone.  From CompoundLite just learning the movements and changing them for your ability, to doing the workout as written, to making it harder by adding more weight, harder movements, etc.  

So, in the first part of January, we will hold tryouts for a competition team.  For those of you who want to try and are on the cusp on a few of these exercises, I will list the standards below so you can practice them:

Competition Class Movement Standards for Try Outs

1. Ring Dips- Biceps must touch the top of the ring. Hip level must descend on the dip (no folding the upper body to touch the top of the ring). Kipping is allowed.

2. Handstand Push Ups- Head and hands must be on the same level. Can use the ground, a level mat for both hands and head, or one ab mat with 25lb plates on each side. Head must touch the ground, pad, or ab mat, elbows must fully lockout at the top. Kipping is allowed.

3. Chest to Bar Pull Ups- any part of the chest (below the collar bone) must make contact with the bar. Kipping, butterfly, mixed grip, chin up grip, or regular pull up grips are allowed.

4. Toes to Bar- Toes must touch the same bar the athlete is holding on to. Bottom of the foot and top of the foot to the bar will not be counted (toes only). Feet must come down past the vertical bars at the bottom of the rep. Kipping is allowed and suggested. Athlete must keep moving. All reps need to be strung together, meaning there is no resetting down at the bottom of the rep.

5. Double Unders- Rope must pass under feet twice for rep to count. All reps must be unbroken. 3 attempts will be given.

6. Snatch- Hip crease below the knee, stand up and show control. No press outs allowed. 3 attempts will be given

7. Clean and Jerk- Hip crease below the knee, elbows completely locked out on the jerk, stand up and show control. No press outs allowed. 3 attempts will be given.

8. Fran- hip crease below the knee and into a full lockout overhead on the thrusters. Chin must clearly be over the bar. Kipping and butterfly are allowed.

9. Helen- Kettlebell swings must come directly overhead with arms next to ears at the top of the swing. Kipping and butterfly are allowed on the pull ups.

10. Cindy- Same requirements for pull ups as Fran and Helen. Push-ups will be hand release. Hands must come off the floor before pushing up. Body must stay in a plank position, using hips for the push up is not allowed. Air squats must be full squats with crease of the hip below the knee, and hips and knees must be fully locked out at the top of the squat. (no muted hips allowed).

For more information contact Jenna @ or LA @

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