I just want to say a couple of things about Training vs. Competing.
First, in CrossFit the most obvious distinction between “Training” and “Competing” is that one is designed to develop fitness while the other is designed to test it.
While there should definitely be SOME similarities between how you train and how you compete, more often than not I see athletes treating every training session like a competition where at times they'll push themselves into compromising positions in class. That's not good. For instance there are things that happen in competitions that we don't want to see in classes. In competitions sometimes movement, range of motion, proper positioning, may all become compromised just for the sake of acquiring a certain result, time or rep count in order to max out at a competition. While this isn't ideal, it happens but should not happen all the time or often in the gym. Gym time is for training. I want you to compete and push yourself, but again find that balance.
This is what I want you to understand. There is no competition during the 5pm class other than with yourself. It literally is You vs. Your Ego in the class. Who do you want to win?
Don’t concern yourself with the clock, the person next to you, or the time on the whiteboard from an earlier class to the point that it interferes with your ability to make improvements.
In the class, you focus on your technique, range of motion to ensure you’re getting legit reps, clean reps, and all your reps. Competition time will come and you want to be ready! Don't cheat yourself in the gym because it will be exposed later if you want to compete.
Each of you should be competing against yourself, stretch your limits and they will be stretched forever and as you stretch your limits you will reach greater and greater heights.
Work hard and have fun!
7 Sets of 1 Rep @ 90+% 1RM
Then immediately go into
20 Ring Dips (FB 8/5 Muscle Ups)
*20 Minute time cap