Competitor Class and The Program

With the new schedule coming out I wanted to share some info on the Competitor classes and everything going into it. The competitor class is something that came from an idea that I, with the blessing and guidance of Goose and Amy, have been working on for a while. Some of you might have noticed some of the people training for the Southie teams for the CrossFit Games working their butts off with some different programming around the boxes the past few months. They have been loyally following a program I have been developing, through a lot of research and a lot of trial and error, that has now evolved into The Program.

Who is The Program for? Anyone who wants to elevate their training and are serious about competing. While there are no entry standards to get into the competitor class, anyone interested should meet these 2 criteria: 1) RX almost if not all wods in terms of weight and can do most all of the advanced skills to some degree. Pistols, HSPU, Muscle ups will be the only movements allowed to be scaled and only to a small degree. 2) Are serious about wanting to compete and compete well in local competitions, the Opens, Regionals, and eventually the Games. We have such a large and strong pool of athletes here that getting teams AND individuals competing on a global scale by 2013 is realistic. Taking any of you to the CrossFit Games the goal. Anyone who fits the above criteria can and is encouraged to attend/follow, not just people who are currently “in competition season”. The Program will be an awesome addition for competitors in and out of season.

The classes themselves are designed to be 1 hour but will sometimes run to an hour and 15 minutes. People are expected to be ready to go by the start of class time as there will be minimal warmup and drilling during class, leaving more time for coaching and working. There will sometimes be suggested warmups that might be done at the start of class, but mobility and stretching is encouraged to be done by the time class starts. The Competitor Class programming will always be listed on The Program site, The site is still being worked on but it is up and running as we speak. There will be the daily work which at times will coincide with the regular CF Southie programming. There will also be suggestions for people who are competitors but cannot make it to competitor classes for how and what to supplement the regular Southie programming with.

For more information about exactly what The Program is, go to the site and check it out. There is some info about how it works and specifically how CF Southie people should/can follow it. We want this to be another opportunity for more people, not a limiting opportunity for a few. So if you are uncertain about it, especially in terms of how to follow it given the limited class times, questions can be answered on the site or by emailing me.

My hope is this will be something that reaches beyond the grounds of CrossFit Southie, with people from all over following it, but CF Southie will always be home base for The Program. It’s going to be awesome!

Overhead squat

3 Rounds
20 Overhead squats (95,65)
20 Burpees
20 Pullups


  • jason barrow

    03/28/2012 @ 12:43 am

    OHS: 125 x 1
    WOD: 19:33 (OHS scaled down to 75#)

  • Duff

    03/27/2012 @ 2:37 pm

    I heart OHS. 13:42 Rx. 5:30 crew strong like bull. Don’t be afraid to embrace the early class, Paul.

    • Joe

      03/27/2012 @ 4:46 pm

      Hahaha I literally laugh out loud reading your comments. Paul, 5:30 is where it’s at!

  • Joe

    03/27/2012 @ 2:30 pm

    PR’d with Crowley on the OHS (225)
    14:51…burpees crushed me.

  • Crowley

    03/27/2012 @ 1:56 pm

    OHS: 225×1 PR
    WOD: 11:54 rx

    Fun WOD this morning. Just like 12.5 I got destroyed by the pull-ups in the end. Need to work on those.

    TGU’s after in the pain cave.

  • Arik124

    03/27/2012 @ 1:34 pm

    1 Rep Max OHS – 205 (PR)
    WOD Rx – 14:39

  • Rachel

    03/27/2012 @ 1:08 pm

    I’m doing a Sprint Triathlon in August if anyone is interested.

    • jon

      03/27/2012 @ 7:28 pm

      The Boston Triathlon was formerly known as the Urban Epic. It’s a great race with a nice flat bike/Run course along day blvd. Also good after party at M Street Beach.

      • Rachel

        03/28/2012 @ 12:25 am

        I’m already excited for the after party.

  • Paul Lashway

    03/27/2012 @ 12:34 pm

    Great WOD this morning…WOD: 175, 14:59rx. And great post by Aaron!! Made me think of “The Program” movie from back in the day…”We gotta ring that bell! We gotta ring that ‘PR’ bell!…..Ding mffing DONG!!” …well guarantee not one person knows what the heck im talking about but whatever

    • Whisler

      03/27/2012 @ 12:44 pm

      Starting defense, place at the table!!!

  • Anonymous

    03/27/2012 @ 2:07 am

    Killer post Aaron def looking forward to trying out The Program

  • Maze

    03/27/2012 @ 2:04 am

    destrominating post Lando…Brogan just doing what he does best

  • Anonymous

    03/27/2012 @ 1:27 am

    lookin’ sharp BROGAN!! don’t think i didn’t notice.

  • Goose

    03/27/2012 @ 12:57 am

    Brorgan dominating the website! Two pics in less than two weeks…boom!

    • jason barrow

      03/27/2012 @ 9:21 am


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