Athletes and Competitors


Amongst the many complaints last week of not knowing what the next days workout was, believe it or not we did get a little positive feedback on the unknown. As we promised we will start publishing WODs the day before again, starting with today.  But with yet another experiment… do you guys feel like guinea pigs already?

We are going to split each class into 2 levels, lets call them ‘Athlete’ and ‘Competitor’. The new class format is going to go down like this…

• Duration, still 1 hour for both, no change in class schedule

• Coaches, still 1 main coach for both

• Warmup, still a group warmup with the coach leading it.

• Its up to you to decide if you want to do the Athlete workout or the Competitor workout. You may opt to do Athlete one day, Competitor the next. You should have a minimum of 6 months CrossFit experience to do the Competitor workout though. (except for Joe)

• Experienced people may choose skill/strength of Competitor programming and then do Athlete met-con.

• After the warmup the Competitors are free to start in on their Strength/Skill portion

• The Coach will then go through a re-cap of movements for the Athletes.

• Both Athletes and Competitors will finish the Strength/Skill part at the same time

• The clock(s) for the Met-Con will start at the same time for both groups, yes all working out at the same time.

• Regardless of which workout you choose you can always scale, you know I will!!

A little more

The main philosophy behind this split is to cater towards the vast range of abilities we now have at LAXCF. Believe it or not we listen to all feedback we get and some of it is not so easy to incorporate and we have to come up with elaborate new ways of structuring classes to accommodate. We think we may have solved a few of the issues with this new system. If you are experienced, you don’t need to listen to us go through the motions of how to clean for the 500th time (yes, Salty has checked in 500 times, don’t want to see you in the Athlete group), experienced can go on with their Strength/Skill and will probably need a little more time to establish their 1RMs than the newer people.

The Difference

In general you will notice the following trends between the Athlete and Competitor workouts;

• Rx weights will be heavier in Competitor WOD.

• For strength you will typically see higher number of reps required for Athlete. This is because they need to get reps under their belt to improve, no point going for 1RM if form is not perfect.

• For skill, you probably wont see ring muscle-ups in the Met-con for Athlete, however, you might see the progressions in the skill portion.

• You will typically see the same types of movements in both divisions, checkout todays WOD for a great example.

• For competitors, prepare to see plenty of Chest to Bar pull-ups, Athletes, don’t even worry about this!


Shoot us some feedback this week to let us know what you think, emailing is a good way to reach me and Arbel, if you want all the coaches to know about it then email

Get it? got it? good! If you just scrolled to here and are wondering why there are 2 workouts posted, better scroll back up to top and actually read this blog.


Workout of the Day 11/4/2013 – Monday


Back Squat 3 x 8
Pull-Ups 3 x Max Effort Unbroken.

Rest 2 minutes between each set and alternate. If you don’t have at least 10 unbroken pull-ups, do ring rows instead.

10 Thrusters (95#/65#)
10 Pull-Ups


Back Squat

Take 15 Min to find your 1 Rep Max Back Squat. 

5 x 3 Weighted Pull-Ups

3 Rounds:

15 Thusters (115#/75#)
15 Pull-Ups
Rest 2 Minutes