Heavy Metal CrossFit Competition/Advanced Group

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Heavy Metal Crossfit Competition/Advanced Group Info

Click here to download the Heavy Metal CrossFit Competition Group application

  1. Must submit: Heavy Metal Crossfit Competition/Advanced Group Application
    1. Note: The Heavy Metal Crossfit Competition/Advanced Group is by invite only or with acceptance by application.  The class is designed to take those with: 1) Positive/proper work ethic & attitude 2) Physical & mental ability 3) Proper attendance & commitment (This is not meant to be an infrequent drop in.  We are here to build something awesome over the long haul.  And we can only do this with proper commitment on both ends).
  2. Of course scheduling is of huge importance and there will be limitations & juggling that must occur.  BUT, IT IS IMPORTANT THAT YOU KNOW THAT THE SUCCESS OF YOU AND THIS PROGRAM IS BASED UPON:
    1. The schedule and respective programming of that schedule.  For you to progress and reap these rewards this is of extreme importance.  Know that the powers that be and the coaching staff will not be able to do backflips for individualization for schedule sake.  OF course we will do all we can but ultimately it is up to the HMCF athlete to do their part to master time management and sticking to the plan as closely as possible.  This means if times/classes are juggled you manage you programming accordingly and work/communicate with the coaches to ensure you are getting proper TRAINING AND RECOVERY.
    2. Some exceptions & juggling acts can/will apply and may be possible but you MUST realize that this is not optimal or what was intended for this situation.  The more variables added the less chance of success you have and the more risks you are taking.
    3. Note: these classes are a different format and organization of the typical HMCF workouts/classes.  Some individual break out will occur.  BUT, this does not mean you come and go as you please.  Classes will start on time and late arrivals not accepted.  There will even be a team based warm-up each day (so must be on time).
    4. Can I just show up for the 7-8pm portion on Tu/Tr?  No.
      1. Future exceptions may exist but this will irritate the shit out of me and no guarantees that this may be allowed moving forward…TBC.
      2. There are simply WAY too many things that need to be covered and repeating steps for those who were not punctual will end up holding the group and others back.  Please don’t torture our coaches this way.
    5. Others:
      1. You MUST keep a training log.  NO EXCEPTIONS.
      2. You MUST pre-register for classes! 100 Burpee penalty.  Realize this is a specialty group and that is must WORK AROUND THE CURRENT classes we have (current CF classes and Team LAB, etc).  The spaces used for these workouts at these times will be:
        1. Team LAB area during the Oly lifting and strength training
        2. Side square area between Team LAB and the HMCF rooms.  Be courteous to newer and lower skilled HMCFers as you work around them.   You are a ninja, so take the high road, and help your new ninjas out.
      3. You must NOT turn into a pathetic head case and get :ADD-OCD-CFrs disease!  You will have periods of good and bad: good and bad days, good and bad exercises, major stinking points both mental and physical, etc…
        1. And realize the only way to get through this is too: keep your cool!
          1. If you lose that you can’t: keep your focus and overcome.
            1. Besides its amateur and annoying.  No one is perfect at everything and you will always find a new limitation somewhere.  Embrace that, accept that.  Or your coaches will punish you severely for losing/forgetting the #1 rule of HMCF competitors/advanced club: Have a positive/proper work ethic & attitude 
        2. Remember to: HAVE FUN and that this is a gift to be able to perform this way.  Most cannot do a fraction of this. When your old/injured you will realize just how petty you may have been acting.
          1. This is about:
            1. #1: Health
            2. #2: Fun
            3. #3: Global domination as HMCF competitors (in this order)
  3. Schedule/programming:
    1. The class is built upon the 6 day format that coincides with both Team LAB and HMCF general classes.  However, particular individualization occurs (for the demands and ongoing needs of the individual HMCF athlete).
    2. The intended schedule:
      1. Monday & Wed: Team LAB 6-8pm
        1. Mostly Olympic weightlifting, strength training, and positional work
      2. Tuesday & Thursday: Team LAB 6-8pm (~7-8pm the focus shifts to specific HMCF competitor work).  Also, we the Afternoon Lifting Group (ALG) will likely become a second alternative from 1-3pm.
        1. Here we focus on: ~6-7-ish: Olympic weightlifting accessory work, upper body strength training, & core training.
        2. ~7-8pm-ish: HMCF Competitors specific skill, skill maintenance, skill conditioning, and metabolic conditioning work.
          1. These will be very unique workouts working on core skills but in a fashion that also allows for PROPER RECOVERY for the big picture.   Not that they will be easy but do not expect to destroy yourself so the M,W,Sat workouts suffer.  As THESE are the heart and soul of your program for 80% of the year.
            1. General format: Note-in most cases these Tu/Tr workouts are designed to repeat themselves for 3 weeks in order to elicit the BEST training effect.  It is new/fresh every 3 weeks BUT each week your goal is to match or beat your best performance if/when possible.  The ONLY workout that will be brand new/random each week is Saturday’s WOD. This way we can practice/improve each skill set and element we train.  To also measure our performances, discuss how we can beat them, and improve upon them…
              1. WOD 1: Skill/Skill Strength: Individual skill work (GOAT work ~10-15 min): you will work at your individual weakness in terms of skill (DU, MU, HSPU, etc). Not in the fatigued state but in terms of general skill practice.
              2. WOD 2: Special Strength/conditioning:
                1. Namely: Kips, Dips, HSPU, DU, T2B, etc.
              3. WOD 3: Metabolic Conditioning
                1. To build a bigger better conditioning motor in a fashion that allows you to stress your system elsewhere and not interfere with recovery for M,W, Sat.
        3. Friday: Option/Optional day
          1. Your options are:
            1. Rest, as tomorrow will be the hardest day of the week!
            2. Attend a skill class and work on your worst skills (intensity should stay low ~RPE of 7 or lower).
            3. Attend a normal HMCF class.  This can serve as makeup or a way to test your skills/abilities in random/WOD settings.  Be sure to adjust any programming overlap as necessary.
            4. Active recovery: move around, walk, etc.  Stretch/mobilize your tight spots and take inventory of recovery.  Barbell positions stretches, squat and holds, etc.
          2. Saturday: Hell Day
            1. 8-10am: Team LAB Workout
            2. 10:30-11:30am: Regular HMCF Workout
              1. This is your random WOD of the week where you will be able to test your skills and perform a typically longer WOD (they tend to break the 15-20 min WOD times you see more routinely).
              2. At some point a specialty competitors/advanced group may form for this time.
              3. NOTE*: you may also go home and rest/eat and come back for the WOD at a later time if needed or even try to complete on your own later in the day (only if this is a good decision for safety/coaching sake).
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