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CrossFit Competitions: What You Need To Know

Matt Genes - Thursday, April 06, 2017

by Coach AC

So you’ve decided you want to compete in a CrossFit competition, AWESOME!!! There is nothing like the excitement a competition brings.  Whether it is your first completion or your 1,000th you want to make sure you choose the competition that is right for you.

How to pick the right competition:

First, you want to decide what type of competition you want to compete in and at what level/division. Do you want to compete as an individual, with a partner, or on a team? (Partner and team competitions are great for first timers since you won’t be alone.) Next, start researching local competitions and check out the standards/movements that have been set by the gym/box. In most cases, the standards/movements will be announced when the competition is announced or posted. This will help you determine which level you should compete in. If competing with a partner or on a team I suggest making sure all athletes are capable of all the standards/movements. If this is not the case I would scale down. Most competitions have a scaled division as well as an RX division.


Now that you’ve found a competition that’s right for you/your team, it’s time to commit! Register as soon as you can. In most cases there is a cap as to how many athletes/teams can compete and you want to ensure your spot. This also makes it real.


Most CrossFit competitions, at least all the one’s I’ve been to, consist of 3-5 workouts as well as a floater workout and 3 final workouts for the top 3-5 athletes/teams. The workouts (except the final WOD’s) are usually announced a few weeks before the competition. You want to practice and go through these workouts a few times leading up to the competition. If you are competing with a partner or on a team you definitely want to get together with those other athletes and practice. 

Some of you may have seen me training/practicing with my friend Sarah a few Sunday’s ago in preparation for the competition we did last weekend. Because we train at different gyms and at different times, communication between us was key. We exchanged thoughts, strategies, and concerns about the workouts then got together when we could to work through them. We strategized based on our strengths and weaknesses. For example here was one of the WOD’s with the standards:

For Time (8min Cap):


S2OH 135/85


* One partner works at a time, partners must switch at the top of every minute

* 3 burpees with double high five overhead to switch

These are 2 movements I am very comfortable with however, Sarah has some trouble with T2B. Because of this we played on my strength and I went first doing the set of 10 and 9 S2OH and T2B in the first minute.

When training for a competition, I suggest coming up with a plan “A”, “B”, “C”, and “D” (and also the “F” it and just go with it plan). You want to test out these plans and see which one give you the best results. Be prepared as sometimes during a competition things don’t according to plan. At that point you just give it all you got.


Final Tips:

I absolutely love competing (I’ll never say no if anyone ever asks me) and I am more than happy to share my experiences from my very first competition (which I did only 4 weeks after beginning CrossFit, to my most recent competition last week.) I’ve competed as an individual, at a same sex partner comp, at an opposite sex partner comp, and on a team. Whichever type of competition you choose my tips are the same:

Know the standards and what the judges are looking for (p.s. the judges are always right)
Prepare physically and mentally
Get your gear together the night before and check it twice. Pack extra workout clothes as well as comfy lounge clothes cause there will be a good amount of down time
Find out which heats you are in
Bring a chair
Pack food and snacks
Get a good night’s sleep
Eat breakfast
Hydrate before, during, and after
Warm up before each workout (no more than 20 minutes before your heat and not longer than 5-10 minutes) and stretch/cool down after
Give it your best
Have fun and enjoy
Most importantly, be proud!

Some Surprising Facts About CrossFit Workout Programs – Braintree, MA

Joseph Coupal - Wednesday, April 05, 2017
Fit Factory, Braintree, MA - Facts about CrossFit Workout Programs

You may have hardly given CrossFit training programs a thought. You may not know that it is considered a full-body workout for individuals looking to get fit and lean. For those who are not so familiar with CrossFit, here are some surprising facts that might actually get you going to the box to experience how CrossFit exercises your body.

Police academies, tactical force teams, and military special operations teams all consider CrossFit workout routines as their principal strength and conditioning program. But after seeing the improvements this workout offers, from maintaining a healthy weight to staying in great shape, the CrossFit workout of the day or WOD has been modified for a wider audience.

There are now CrossFit classes in Braintree, MA that can cater to the needs of every individual who goes to the box with the goal of achieving weight loss and fitness goals. But even though CrossFit is now available to the general public, there is still a strong connection with law enforcement and the military. This is why some of the workout routines are named to commemorate fallen soldiers or officers who have been killed in combat. For instance, the CrossFit workout Murph was named after the 29 year old Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005.

To find out more surprising facts about CrossFit training programs, contact CrossFit Factory

CrossFit Workout Programs Provide Constantly Varying Full-body Workout Routines that Fit Every Individual’s Need – Braintree, MA

Joseph Coupal - Wednesday, March 29, 2017
CrossFit Wood Road - CrossFit classes in Braintree, MA

It is nearly impossible to talk about fitness trends without mentioning CrossFit training program. This high-intensity full-body workout has become a popular choice for many individuals who want to change their lifestyle.

By enrolling in CrossFit classes in Braintree, MA, you will burn fat and build muscle by performing strategically developed functional movements. When we say functional movements, these are the same movements you often do such as climbing the stairs, sweeping the floor, lifting objects, and more. However, they are modified to create a fun and fulfilling workout in every class.

CrossFit workout routines are constantly varying functional movements that can be performed by anyone who has losing weight, staying in shape, and changing their lifestyle as their goals. The workout routines are scalable to fit into every individual’s specific fitness goals and ability. Certified CrossFit trainers make sure that varying workout routines are performed in each CrossFit Workout of The Day or WOD so that the fitness programs are enjoyable and so that you can stick with it.

To find out more CrossFit training program, contact CrossFit Factory

CrossFit Workout Programs Involve Changing and Challenging Routines for more than Just Weight Loss Results – Braintree, MA

Joseph Coupal - Wednesday, March 15, 2017
Crossfit Wood Road - CrossFit classes in Braintree, MA

For the last decade, the biggest craze to hit the fitness world came in the form of a full-body workout program that emphasized interval training and Olympic weightlifting also known as a CrossFit training program. It is a great way to stay fit as you will enjoy a variety of workout routines that will get you more than just weight loss results.

By joining in CrossFit classes in Braintree, MA, you will have a fast-paced, intense workout. The good thing about the CrossFit program is the fact that it does not require you to spend more than an hour in the gym to get the results you want. In just a quarter of an hour, you will perform a condensed, changing, and challenging, non-stop workout routine.

In this program there are differnt CrossFit workout routines each day. The idea is that in your CrossFit Workout of the Day (WOD) you will do every routine over for the set amount of time so you will get a concentrated shot of exercise that will increase your metabolic rate, helping you burn more calories and build muscles faster.

To find out more about CrossFit training program, contact CrossFit Factory.

CrossFit Workout Programs Brings Fitness to The Next Level – Braintree, MA

Joseph Coupal - Monday, February 27, 2017
Crossfit Factory Wood Road - CrossFit training program

CrossFit classes in Braintree, MA are known for their high in intensity functional movement exercises. The level of difficulty will also change as your program progresses. The full-body workout throughout the class will make you more fit, healthy, and strong.

The strategically developed CrossFit workout routines will definitely take fitness to the next level. No wonder CrossFit is so popular in the fitness world. CrossFit is a safe and effective strength and conditioning program that helps you get fit through exercises that mimic everyday movements of daily activities. There is never an exercise plateau because you do different workout routines in each CrossFit Workout of The Day. The approach is holistic because all muscle groups get exercised in order to execute weightlifting and mono-structural endurance routines properly and in perfect form.

CrossFit training program is fun, creative, and it works. When you do CrossFit, you will do common things uncommonly well. As a result, you can maintain an active lifestyle and experience less stress and fatigue because you have trained your mind and body.

To find out more about the benefits of CrossFit training program, contact CrossFit Factory

CrossFit Workout Programs So You Can Be Functionally Fit – Braintree, MA

Joseph Coupal - Monday, February 13, 2017
CrossFit Factory Wood Road CrossFit classes in Braintree, MA

If you are bored doing the same old routine and are still not getting the weight loss and fitness results you are looking for, then maybe it is time start CrossFit workout routines instead. Since its inception, this fast-growing strength and conditioning training trend has helped tens of thousands of people of different genders and ages to achieve their fitness goals which they would not have otherwise reached with their old workout programs.

When you join the CrossFit classes in Braintree, MA, you will get a full-body workout that combines aerobics, gymnastics, and weight training to become functionally fit. You will push your body to the max and as a result will achieve maximum weight loss and fitness results quickly, all while having a blast. You will become healthy, strong, and in-shape in no time.

A CrossFit training program can be customized based on your current fitness level and specific fitness goals. Each well-developed program has a CrossFit Workout of the Day or (WOD) that gradually increases in repetitions and intensity as you progress.

To find out more CrossFit training program, contact CrossFit Factory.

CrossFit Workout Programs can be Scaled to Get You in The best Shape of Your Life – Braintree, MA

Joseph Coupal - Thursday, January 19, 2017
CrossFit classes in Braintree, MA

People often ask why it is good to enroll in CrossFit classes in Braintree, MA. A good answer would be that it provides a full-body workout that will definitely get you in the best shape of your life.

While CrossFit training programs are not designed to for you specialize in one thing, they can be strategically developed so you can be good at everything for functional living. If you want to improve your way of life and your daily activities, this type of high-intensity training can be your best bet.

CrossFit workout routines are for everybody because each workout can be tailored to the individual. Even if you are not in great shape or are middle-aged, CrossFit workout routines can be customized for you. An example would be starting with a reduced number of repetitions, weight, duration, and more. If there is a routine you cannot perform due to injury then that part of the routine can be substituted with an exercise that can still targeted the same muscle group.

To find out more about CrossFit training programs, contact CrossFit Factory.

Happy New Year from CrossFit Factory - Braintree, MA

Joseph Coupal - Friday, January 06, 2017
Happy New Year from Crossfit Factory!

Happy New Year 2017 from CrossFit Factory!

A fresh new year has arrived once again. It’s the time to be thankful for everything we have and for everything we have achieved in the past year. But it is also time to start new, start strong, and accomplish everything we want to do this year.

It is also time for us to say “Thank You” for our success last year. If you are an existing associate, we have enjoyed working with you. If we are just embarking on a new relationship with you in 2017, we look forward to the opportunity. We are excited for what we all can achieve in 2017.

The New Year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals. – Melody Beattie

Happy New Year from CrossFit Factory!

Happy Holidays from CrossFit Factory

Joseph Coupal - Tuesday, December 27, 2016
Happy Holidays from CrossFit Factory

It is once again "end-of-year" blog post reflection time. If you are reading this blog post, you care enough about us and our business to invest a minute or two reading here. That means a lot to us. The primary reason for this blog is to educate and inform our readers; as an ongoing act of giving thanks for the privilege of earning your continued trust and continued professional partnerships. So we're glad you're here.

We reflect today on the blessings that so many of you bring to both our personal and professional lives. Over the course of 2016, we hope that we have made a difference in many personal and professional lives. This is the true essence and a key measure of professional reward and business success.

It is our sincere wish that all of you bask in the joy of reflection and within the warm confines of family and friends throughout this Holiday season and throughout 2017. Cheers!

Happy Holidays!

-from all of us here at CrossFit Factory

Make Yourself s Priority This Holiday Season With CrossFit Workout Programs in Braintree, MA

Joseph Coupal - Thursday, December 15, 2016
Holiday Season Fitness

During the longer days and cold nights of winter, it is very important to give your mind and body priority. One way to do this is through CrossFit training program in winter. It is difficult to fit daily exercise into your schedule but a CrossFit workout of the day (WOD) does not take up much and your time will be maximized. Even a 30-minute workout is enough to amp up your metabolic process and caloric burn.

CrossFit workout routines in the WOD are geared toward targeting specific muscle groups in the body. They can also be customized to work a certain area within the body.

CrossFit classes in Braintree, MA are effective even during the holiday season. There is no reason for you to postpone exercising as your days become more hectic. CrossFit classes include a generalized warm-up session, followed by skill development and high-intensity workouts which last from 10 to 30 minutes. No one needs to spend a long time in the gym to achieve their fitness goals or maintain their weight through the holidays. With CrossFit you will have enough time for exercise and for holiday gatherings.

To find out more CrossFit workouts, contact CrossFit Factory.

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CrossFit Factory Wood Road $$

CrossFit Factory Wood Road

288 Wood Road
MA 02184
Phone: 781-428-4538