Capture the Flag (CTF) competitions are among cybersecurity's most effective training grounds, developing practical skill across cryptography, web exploitation, and binary exploitation. Large language models (LLMs) can now solve a growing share of challenges with minimal human input, raising urgent questions about fairness, the validity of rankings, and whether participation still delivers the learning that justifies the effort. This paper reports a mixed-methods study of LLM impact on modern CTFs, combining a synthesis of published benchmarks, including a recent government evaluation, case studies of live competition across three challenge categories, structured observation of the public channels where the community debates AI use, and semi-structured interviews with experienced players and organisers. We map the current human-machine capability boundary by category, showing that easy and intermediate challenges in cryptography, web, and binary exploitation are now reliably automated while narrower sub-categories continue to resist. We find that community disagreement about whether AI should be permitted is downstream of an undeclared prior question: what a competition is for. Against this backdrop we contribute a four-component safeguard framework, combining tiered competition divisions, LLM-resistant challenge design, telemetry used investigatively, and a draft community code of conduct, together with a decision tool that ties the combination of safeguards to a competition's declared purpose. The argument reaches beyond CTFs to any setting in cybersecurity where a demonstrated result is taken as evidence of an underlying ability.

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