Your palms are sweaty (knees weak, arms are heavy... ope, sidetracked...). Your stomach’s fluttering like a hummingbird after a triple espresso. You’ve stared at the WOD list five times—and you’re still not sure if you’re more excited or about to hurl. Welcome to your first CrossFit competition. It’s a beautiful chaos—a swirling mix of barbells, adrenaline, chalk clouds, and nerves held together by neon shoes and community spirit. If you’ve never done one before, don’t worry. This post is your unofficial prep guide: equal parts pep talk, checklist, and secret decoder ring for surviving (and thriving) on comp day. Let’s dive in. #1: Sign Up With a Teammate (Even If You’re the One Who Drags Them There) You know what makes heavy lifts and high-volume burpees feel slightly less awful? Shared suffering. Doing your first comp with a partner—or even just having a gym buddy there to warm up, cool down, and nervously re-check the heat schedule with—makes the whole thing feel more like a field trip and less like a math final. - Accountability keeps you committed. - Shared wins (and fails) are better with company. - You’ll always have someone to hold your phone and take that victorious sweaty selfie. #2: Ask Your Coach for the Inside Scoop Your coach isn’t just there to yell “jump!” at you mid-clean. They’re a walking encyclopedia of comp wisdom , and they’ve seen it all—athletes forget their shoes, hit PRs mid-wod, and cry tears of joy (and quad cramps). Before game day, ask for help with: - Movement standards and how to prep for them - Strategy for pacing, transitions, and mindset - Tips for specific comp workouts if they’re released early Pro tip: Coaches love it when athletes take initiative. Show up with questions, and you’ll leave with confidence. #3: Keep Your Fuel Familiar (Don’t Eat Like a Pinterest Board) Comp day is not the time to experiment with that new beet-spirulina energy gel or your cousin’s homemade protein muffins. You want predictable, dependable fuel that won’t turn your stomach into a blender. - Eat the same breakfast you’ve trained on. - Bring carb-based snacks like bananas, rice cakes, or gummy bears. - Sip water with electrolytes, not mystery “performance” drinks with 87 ingredients. Think: “Would I eat this before Murph?” If the answer is no, leave it at home. #4: Pack Like You’re Going to the Fitness Olympics (Because You Kinda Are) Packing your comp bag should feel like a ritual. It’s not just about gear, it’s about peace of mind. A well-packed bag = fewer meltdowns and more focus. Here’s your comp-day survival kit: - Multiple outfits (you’ll sweat through the first two) - Snacks (see above: not your coworker’s weird homemade bars) - Water + electrolytes - Foam roller, lacrosse ball, or mobility toys - Headphones for zoning out - Flip flops or slides (give your feet a break between events) - Emergency extras: hair ties, tape, extra socks, deodorant, baby wipes Bonus item: A small towel to cry into or wave victoriously like a flag of sweaty glory. #5: Break the Day Into Bite-Sized Wins The comp might have three or four events. Each one has its own vibe, its own chaos. Instead of fixating on the entire day like an anxiety buffet, zoom in. - Focus on your warm-up and approach for just the next event. - After it’s done, reflect: What went well? What would I do differently? - Shake it off. Move on. You’re 1/3 of the way there. Repeat. The athletes who enjoy comps most are the ones who embrace each event like its own mini adventure, not the ones glued to the leaderboard after every round. #6: Soak Up the Vibe, It’s Part of the Magic CrossFit competitions are part fitness circus, part family reunion. You’ll see PRs. You’ll see tears. You’ll see toddlers in lifter onesies and 65-year-olds throwing down like it’s nothing. Smile. High five. Take it all in. You’ll remember: - The stranger who cheered you on during your last 10 wall balls - The DJ who played your pump-up song at the exact right time - The volunteer who counted every single rep and didn’t flinch at your death stare These little moments? They’re the real trophies. #7: Reflect Before You Scroll When the last event ends and the adrenaline fades, don’t rush straight to social media or start dissecting your performance on the drive home. Instead, take 10 minutes to journal: - What did you learn about yourself? - What surprised you? - What are you proud of? Maybe you blew your expectations out of the water. Maybe you stumbled, adapted, and kept going. Either way, you did the hard thing. Reminder: No matter how you placed, you’re already ahead of 99% of the population just by signing up. Final Thoughts: You Only Get One First Time Your first CrossFit competition is like a first date with intensity; it’s awkward, thrilling, messy, and exhilarating all at once. You’ll probably overpack, overthink, and under-eat. But you’ll also walk away prouder, stronger, and a little more addicted to the chaos. Helpful Tip: Want to feel extra prepared? Ask your coach if you can do a mock comp workout during Open Gym. Simulating the event will give you clarity and confidence before the real thing. So go ahead. Sign up. Pack your snacks. Trust your training. And most importantly? Have fun. You earned this.

It’s been six months since Matt joined the CFR fam, and what a difference those months have made. When he first stepped through our doors, his goal was simple: to feel stronger and get back to doing the things he loves. Fast forward to today, and the changes he’s experienced have far exceeded those expectations. Take his waist measurement, for example. Since January, he’s dropped 3.5 inches! But the numbers on the scale don’t tell the full story. Matt’s confidence in the gym is at an all-time high. He’s noticed major improvements in his performance during our WODs and even on the ice during his hockey games. The best part? Everyday tasks like mowing the lawn don’t feel like a workout anymore, thanks to the endurance he’s built over time. It’s these kinds of wins, both big and small, that matter most. At CFR, we’re not just here to help you lift more or run faster. We’re here to make life easier, healthier, and more enjoyable, whether that’s helping you hit a new PR or making mowing the lawn feel like a breeze. We’re proud of everything Matt has accomplished, and we’re excited to keep supporting him as he continues his journey. If you’re ready to take the first step towards a stronger, more confident version of yourself, click the Book and Free Intro button in the top right corner and let's chat about what CFR can do for you. 💪

You know the scene: You’re standing in the kitchen with one sock on, a half-packed lunchbox in one hand, and a sticky granola bar wrapper in the other. You haven’t eaten anything besides your kid’s leftover waffle crust, and it’s already 11:00 AM. Welcome to Parent Survival Mode , where meals are accidental, caffeine is intravenous, and your child’s snack stash becomes your primary food group. But here’s the twist— you don’t have to live this way. What if your snacks worked for you instead of being whatever's left at the bottom of a car seat? What if they fueled you with the same intention you put into your workouts, your job, or your parenting? Let’s talk about smart snacking —specifically for busy parents who want to feel strong, clear-headed, and just a little less like a feral raccoon rifling through a pantry at 8 PM. Why Your Snacks Matter (Even When You Don’t Have Time to Breathe) It’s easy to dismiss snacks as optional or indulgent—something for the bored or bougie. But here’s the truth: snacks are survival tools , especially when life moves like a runaway stroller on a downhill sidewalk. Without planned snacks, you’re more likely to: - Skip meals altogether (hello, blood sugar crash). - Binge later on foods that make you feel like a swamp troll. - Nibble mindlessly on whatever is nearby (looking at you, cheese crackers shaped like aquatic animals). And when that happens, everything suffers: - Your energy tanks , so you rely on more caffeine. - Your mood nosedives , which doesn’t help during toddler tantrum #4. - Your progress stalls , whether you’re trying to build muscle, lose fat, or just feel better in your own skin. You don’t need a gourmet charcuterie board. You need snack ammo —quick, deliberate bites that work like miniature pit stops on your road to strength and sanity. Pain Point #1: Skipping and Crashing Let’s say you’re too busy for breakfast, too distracted for lunch, and by 3 PM your body is issuing a Code Red. You grab a “snack,” which in reality is a desperate mix of: - Fruit snacks that were meant for your kid. - A rogue granola bar from the glove compartment. - Coffee. So much coffee. Your body doesn't thank you for this. In fact, it responds by sending in hunger hormones like a SWAT team, preparing to storm the pantry at night. Here’s the kicker: skipping snacks doesn’t save you calories—it just postpones your hunger until it’s out of control. Instead, well-timed smart snacks can: - Stabilize your energy so you don’t crash mid-afternoon. - Regulate hunger so meals are more balanced. - Support your goals , from fat loss to performance. Pain Point #2: Stealing From Your Kids If your go-to snack was originally purchased for someone under the age of 8, we’ve got a problem. You know the ones: - Puffs that melt in your mouth like sadness. - Crackers so cute you feel guilty biting their little faces. - Juice boxes that taste like sugar water and childhood. Here’s the thing— those snacks are built for tiny bodies and fast metabolisms. They’re not evil, but they won’t keep an adult human with goals full, focused, or fueled. You need grown-up snacks. That doesn’t mean boring. It means: - Higher protein to support muscle and satiety. - Healthy fats and fiber to stabilize blood sugar. - Food that gives more than just a moment of pleasure. The “Protein + Produce” Snack Formula Forget complicated macros or 47-step recipes. You only need one golden rule: Protein + Produce = A Snack That Works This combo hits all the right notes: ✅ Fast ✅ Satisfying ✅ Balances blood sugar ✅ Easy to prep ✅ Supports strength, energy, and fat loss Some easy ideas: - Hard-boiled eggs + apple slices - Greek yogurt + blueberries - Jerky + baby carrots - Cottage cheese + cherry tomatoes - Turkey roll-ups + cucumber spears - Protein shake + a banana And if you're feeling wild: - Rice cake + almond butter + strawberries - Hummus + red pepper strips + a sprinkle of hemp seeds The Snack Stash Strategy Busy parents need more than good intentions—they need snacks they don’t have to think about . Here’s how to make it happen: 1. Build a Grab-and-Go Bin Use a small bin in your fridge or pantry to store: - Cheese sticks - Protein bars - Washed fruit - Mini packs of nuts or trail mix - Pre-portioned leftovers 2. Stash Snacks in Your Car/Bag Life happens in transit. Keep extras in: - A cooler bag - Your gym bag - The glove box (avoid anything that melts!) 3. Make a Sunday Snack Prep Habit While dinner is cooking, pack 3-4 snack combos into containers. Boom, done. Wrap-Up: Strong Parents Snack Smart Here’s the truth: Smart snacking isn’t extra, it’s essential. It’s the difference between ending your day with energy vs. collapsing into the couch like an exhausted raisin. It’s how you stay consistent with your goals without sacrificing convenience or joy. Helpful tip: If you do one thing this week, prep 3 balanced snacks ahead of time. Write them down. Pack them up. Place them where you can’t miss them. Your future self—the one who isn’t eating stale crackers out of a car seat—will thank you. P.S. You don’t have to be perfect. Just don’t let “I’m too busy” become your default setting. You’re already showing up for everyone else. This is one tiny way to show up for you .

When Seth first walked through the doors at CrossFit Roselle in mid-October 2024, he wasn’t looking for shortcuts. He was looking for progress—and not just on the leaderboard. “I’m proud of the consistency,” he said. “Every class, I’m pushing myself and learning more about where I’m strong and where I’ve still got work to do.” That mindset has carried Seth through some incredible milestones: A 2.5-inch drop in waist size. “I don’t enjoy clothes-shopping, but the belt alone wasn’t enough anymore, so I finally had to cave,” he laughed. Twenty pounds lighter —about 2.2 pounds per month. Growing stronger, more flexible, and more confident with every lift. Now he’s chasing benchmarks like bench-pressing his bodyweight and RXing workouts. And for the long-term? He has his eyes on the wall: handstand push-ups. But it’s not just about PRs. It’s about progress he never expected. “One thing that really surprised me was GHD sit-ups. When I started, I could barely do one. Now they’re part of the grind. And I’m making steady progress on pull-ups—something I know takes time, but I’m putting in the work.” He’s also learning to listen to his body: navigating recovery, managing schedule conflicts, and aiming for three classes a week—even when life (and kids and golf) pull him elsewhere. And speaking of life outside the gym… “I can already feel the difference in every aspect: playing with my kids, tackling household chores, even improving my golf game. CFR helped me push through a plateau.” You can learn more about Seth and his success here . Seth’s story reminds us that progress doesn’t always announce itself with fireworks. Sometimes it shows up as a quieter GHD sit-up, a smaller waistline, a day chasing your kids without needing to pause. That kind of progress? That’s the real PR. Ready to start making your own progress? Click the Book a Free Intro button in the top right corner of the page and let's get started. 💪

Wait, Is That Guy Scaling On Purpose? You walk into the gym. It’s chaos in the best way. Barbells flying, chalk in the air, and there’s that one guy—jacked, fast, capable—doing push-ups on a box and lighter snatches than everyone else. What gives? Here’s the secret: he’s scaling like a pro . And if you want real results—like get-out-of-bed-without-grimacing strength, or “Wow, I carried all six grocery bags inside in one trip” energy—you need to know how to scale the right way too. Not because you’re weak. But because you’re training smart . Why Scaling Isn't a Step Down—It's a Shortcut to Progress There’s a deeply rooted myth floating around CrossFit gyms, whispered between sets of kipping pull-ups: “If you’re scaling, you’re not doing the real workout.” Let's crush that nonsense right now. Scaling isn’t a downgrade—it’s a custom suit tailored to your body, your engine, and your current skill level. It’s the difference between surviving a workout and thriving in it. Scaling preserves the stimulus —the intended intensity and training effect—of the workout. And that’s what matters. Would you rather: - Grind through a 12-minute Fran with 95# thrusters and broken pull-ups? - Or finish in 5 minutes with 65# and banded pull-ups, lungs heaving, legs on fire, feeling like you wrestled a dragon? Spoiler: It’s option B —every time. Pain Point #1: The Trap of the Rx Badge Ah, the glorious “Rx” next to your name. Shiny. Satisfying. Addictive. But here’s the rub: chasing Rx like it’s some kind of CrossFit Hogwarts letter often backfires. Picture this: - You slap on the Rx weight. - The bar feels like a bag of wet cement. - You’re halfway through the reps when the time cap buzzes. - You didn't get the volume, the intensity, or the intended training effect. That’s not training. That’s just ego lifting in disguise. Your body doesn’t care about Rx. It cares about adaptation. If your goal is to get stronger, leaner, faster, more resilient , you need to train at the right dose for your current capacity. Not your imaginary fitness avatar. Pain Point #2: When Too Much Complexity Kills Progress Let's talk about movement complexity. CrossFit is full of beautiful, ridiculous movements that look like a Cirque du Soleil audition: muscle-ups, pistols, handstand walks. But complexity should come after capacity—not before. Trying to muscle-up when your pull-up isn’t stable is like installing a hot tub on a roof that’s still under construction. The truth: - Complex movements are high risk, low reward if you haven't built the foundation. - Scaling allows you to groove movement patterns, build volume, and increase strength safely . - You'll progress faster by simplifying first. If a workout calls for ring dips, and you're still wobbling like a baby deer on the rings—scale to a box dip or a banded version. Crush that , then earn the next layer. So… What Does Smart Scaling Look Like? You don’t need a PhD in exercise science to scale like a pro. You just need to ask one question: “What is the goal of this workout?” Every workout has a stimulus : - Sprint vs. grind - Volume vs. load - Skill vs. capacity Once you know that, scaling becomes easy. You’re not just choosing an easier movement—you’re choosing the version that keeps the intent intact. Example: Workout: “Fran” – 21-15-9 Thrusters & Pull-Ups Stimulus: Short, intense, sprint-like Smart Scaling: - 65# thrusters instead of 95# - Banded pull-ups or jumping pull-ups - Goal: Finish in under 6 minutes, gasping, sweating, grinning Real Talk: Scaling Is the Shortcut, Not the Detour Let’s flip the narrative. Scaling isn’t something you grow out of —it’s something you grow with . Even top-level athletes scale when: - They’re nursing an injury - They’re deloading for recovery - They’re prioritizing intensity over complexity You don’t level up by crushing yourself. You level up by training the right way for the right purpose —and then doing that consistently over time. Pro Tip: Chase Stimulus, Not Status Next time you see a workout that includes your personal nemesis—heavy thrusters, rope climbs, toes-to-bar—don’t go into panic mode. Ask your coach: - “What’s the intended effect here?” - “Should this feel like a sprint, a slog, or a steady grind?” - “What version will help me feel that?” Then scale accordingly. And crush it. TL;DR – What You Need to Remember - Scaling isn’t a step down—it’s a step forward. - It preserves the stimulus , which is the secret sauce to long-term results. - Ego lifting slows progress. Smart scaling speeds it up. - Complex movements are earned through consistent capacity work—not bravado. - Ask your coach, know the stimulus, and train with purpose. Because at the end of the day, no one cares if it says “Rx” next to your name. They care that you’re fitter, healthier, and stronger than you were last week. And that starts with training smart— like a pro. Need more guidance? Click the Book a Free Intro button in the top right corner of the page and let's chat.

Picture this. You hit your WOD with the force of a caffeinated freight train. You meal-prepped like a macro-tracking wizard. You even foam rolled (without whining, mostly). But you’re still stuck. The scale won’t budge, the barbell won’t move, and your motivation is flatter than a protein pancake. Here’s a wild idea: What if the secret sauce isn’t another supplement or sweat session—what if it’s...sleep? Yep. The free, wildly underrated, unsexy performance enhancer that you’re probably ignoring while doomscrolling at midnight. Let’s break it down. 🧠 Sleep Is Not a Luxury—It’s the Foundation Think of your training as a high-performance machine. Lifting, sprinting, and squatting are the gas pedal. Sleep? That’s the oil that keeps the whole engine from exploding. Without it, even the best athletes fall apart like IKEA furniture without the manual. - Your muscles repair while you sleep. - Your hormones regulate during sleep. - Your brain consolidates movement patterns and skills through sleep. In other words— no sleep = no progress. You’re trying to build a castle on a swamp. 🔥 Pain Point 1: No Sleep = No Fire in the Tank You know that groggy, slow-motion-wading-through-molasses feeling? That’s your body crying out for sleep, not another cup of cold brew. - When you sleep less than 6 hours, your endurance drops. - Your rate of perceived exertion (a fancy way of saying “this feels like death”) goes up. - Even your strength output suffers—studies show one bad night can slash performance by 10-20%. So, if you’re dragging your feet through a warm-up, don’t blame your programming—blame Netflix. Lack of sleep also sucks the joy out of training. Your motivation plummets, your mental grit erodes, and soon you're ghosting workouts like an ex with no closure. 🍟 Pain Point 2: Sleep Deprivation Turns You Into a Gremlin And not the cute kind. When you sleep like garbage, your body’s hunger hormones— ghrelin and leptin —go completely off the rails. - Ghrelin (the “feed me now” hormone) skyrockets. - Leptin (the “I’m full” hormone) gets ghosted. The result? - You're ravenous all day. - You crave sugar like it’s oxygen. - And you make decisions like a raccoon at a 2 a.m. dumpster buffet. Combine this with low energy and poor willpower, and your clean eating plans crash harder than your 3 p.m. caffeine high. Worse still: sleep also affects muscle-building hormones , like testosterone and growth hormone. Skimp on shuteye, and your body stops building muscle and starts hoarding fat like it’s prepping for hibernation. 🛠️ Want Better Workouts? Start With Better Sleep. This isn’t about becoming a monk who drinks chamomile tea in candlelight every night. You don’t need a 12-step ritual or a $600 mattress. Start small. Aim for consistency. Treat sleep like part of your training plan. Here’s how: - Go to bed and wake up at the same time—even on weekends. (Sorry, Sunday sleep-ins.) - Avoid screens 30-60 minutes before bed. Blue light = brain party = no sleep. - Cool, dark, quiet room = sleep sanctuary. Make it a cave, not a concert. - Cut caffeine after 2 p.m. Yes, even your iced Americano. I’m sorry. - Add just 30 more minutes of sleep per night this week. That alone can change the game. 🏁 Final Thoughts: Sleep Is a Performance Multiplier You don’t need more hustle. You need more recovery. Because when you sleep well, your body does everything better: - You lift heavier. - You recover faster. - You eat smarter. - You feel like showing up. So if you’re grinding through workouts but spinning your wheels, maybe it’s time to stop grinding and start snoozing. Sleep is not a weakness. It's a weapon. Now go sharpen it.

In 2008, Jason Rice opened the doors to a 450-square-foot studio with a dream, a barbell, and a relentless drive to help people change their lives through fitness. That dream became CrossFit Roselle—and over the next 17 years, Jason would pour his heart, soul, and strength into building a space where athletes of all ages and backgrounds could thrive. From that humble beginning, Jason ran the business single-handedly for over a decade, growing it into a thriving community built on sweat, resilience, and connection. His speed, tenacity, and unmistakable ability to make everyone feel like they belonged became the foundation of our gym culture—one where people show up for the workouts, but stay for the support. This summer, Jason is stepping away from ownership, officially passing the torch to Lynne and Chris, who have been his trusted co-owners since 2020. While the moment is bittersweet, it's also a celebration of everything Jason has built—and the future we’re stepping into together. As Jason shared in his farewell message: “It feels like just yesterday that I welcomed my very first client into a modest 450-square-foot studio. Over the years, together, we’ve grown into something extraordinary—far beyond what I could have imagined... This gym has been built on countless moments of blood, sweat, and tears, and most importantly, on the incomparable community that each of you has helped create.” From early morning workouts to Open season camaraderie, Jason’s presence has been a constant source of inspiration. Whether you were here from day one or just dropped in last month, chances are he’s greeted you with a smile, cheered you on through a tough workout, or encouraged you to keep going when you weren’t sure you could. In recent years, Jason has been devoting more time to developing his fitness product, the Core Bomb, which is gaining momentum and deserving of his full attention. As he steps fully into that venture, we know he’ll carry the same passion and precision that helped shape CrossFit Roselle. The great news? The gym is in excellent hands. Lynne has spent the last several years growing into her leadership role—coaching, building programs, connecting with members, and running the day-to-day with heart and hustle. Together with Chris, they’re committed to honoring the legacy Jason built while continuing to evolve and grow our community in exciting new ways. And don’t worry—Jason won’t be a stranger. He plans to drop in from time to time to check in, cheer us on, and say hi (likely still faster than most of us in a metcon). As Jason so perfectly put it: “This is not goodbye—it’s simply the start of a new chapter for all of us.” We couldn’t agree more. Thank you, Jason, for everything. We’ll carry your vision forward—strong as ever. Want to share a memory or thank Jason? Drop us a message or post your favorite photo and tag @crossfitroselle—we’d love to celebrate his impact together. ❤️

Ever feel like you’re busting your butt in the gym but stuck in a never-ending loop of sweat, soreness, and… more sweat? You show up. You grind. You recover. Repeat. But then it hits you: “ Am I even getting better?” That’s not just gym anxiety talking. That’s your brain craving feedback —and not the kind where your coach says, “Nice work today.” I’m talking about cold, hard numbers . The kind that whisper, “Yes, you’re better than you were last month.” That’s where benchmarks come in. Think of them as CrossFit’s equivalent of a treasure map. They tell you where you are, where you’ve been, and where the gold is buried. Why Most CrossFitters Get Stuck (and Don’t Know It) Let’s talk about the dreaded plateau. It doesn’t announce itself with a drumroll or smoke bomb. It creeps in quietly, like a raccoon at your backyard BBQ—snatching your motivation without warning. You might be stuck if: - Your times feel... meh. Not terrible, not great. Just... there. - You forget what your last “Fran” time was, or if you've ever actually done it. - You’ve been lifting the same weights for months and calling it "maintenance." Spoiler: It’s not maintenance. It’s stagnation. Without benchmarks, you’re just wandering through WODs like a caffeinated squirrel—plenty of energy, no direction. Benchmark Tests: Not Just for Pros (Or Masochists) Benchmarks aren’t reserved for Games athletes or the masochists who love “Murph” in a weight vest in 90-degree heat. They’re for you , the everyday athlete juggling careers, kids, and Costco runs. Here’s what they give you: - A Baseline: Your first “Helen” isn’t a performance; it’s a timestamp. You vs. You. - Feedback: If you shave 45 seconds off your 2K row, that’s proof. Not a feeling. Not a vibe. Data. - Target Practice: Goals become clearer when you have numbers to chase. “I want to improve my Cindy score by 3 rounds” is better than “I want to get better at pull-ups.” Benchmarks turn your training from aimless sweat to strategic warfare. The Hidden Magic of Retesting Now let’s talk about the power move: retesting . Retesting is like rewatching a movie and finally catching all the plot twists you missed the first time. You think, “Wait… I actually AM better. I just didn’t notice.” That same WOD that crushed your soul six months ago? Now you: - Know when to breathe. - Break up reps strategically. - Recover faster between rounds. - Maybe even high-five someone mid-WOD because you’re not dying anymore. That’s not just cardio. That’s growth. What to Benchmark (Without Going Overboard) You don’t need to benchmark every move. This isn’t a lab experiment. But tracking the right ones? That’s ninja-level training. Start with: - Classic Girls : “Fran,” “Helen,” “Annie,” and “Diane” are brutally beautiful in their simplicity. - Lifts : Back squat, deadlift, clean & jerk, snatch. You don’t need to max out weekly—but a few tests a year? Game changer. - Engine Tests : 1-mile run, 2K row, or 500m row sprint. Keep it simple. Keep it consistent. Track and retest. But I’m Not Competitive… Good. Because benchmarks aren’t about being better than them —they’re about being better than you used to be. This isn’t ego fuel. It’s proof that: - Your hard work matters. - Your plateaus are temporary. - Your effort adds up—even when progress feels invisible. Plus, if you want to know when to dial up intensity or back off? Benchmarks tell you. They’re the breadcrumb trail back to confidence. Especially when: - Life gets chaotic - Your schedule wobbles - Your motivation takes a vacation Real Talk: Don’t Let the Numbers Own You Let’s pause for a hot sec: You are not your “Fran” time. The numbers are tools—not identities. They’re there to inform your training, not define your worth. Don’t fall into the trap of chasing PRs at the expense of technique, sanity, or joy. Instead: - Use benchmarks to guide, not punish. - Celebrate small gains—1 extra round, 5 more pounds, smoother transitions. - Take the data seriously, not personally. The Smart CrossFitter’s Secret Weapon Here’s the truth: smart CrossFitters don’t just train harder. They train with purpose. They log their scores. They reflect. They pivot. They know what’s working. 🧠 Helpful Tip: Choose 3 benchmark workouts (one lift, one girl WOD, one engine test). Log your results. Retest in 6–8 weeks. Notice what changed—and what didn’t. Then tweak accordingly. TL;DR? Here’s Your 10-Second Recap: - Benchmarks = progress map. Without them, you’re guessing. - Retesting = proof of growth. Even if it’s small. - Tracking = smarter training. Not just sweat and vibes. So the next time you finish a WOD and wonder, “Did that even matter?” — look at your numbers and smile. Because yes, it did. And you're getting better. Whether you feel it yet or not. Does the idea of mapping this out on your own sound overwhelming? We got you. Click the "book a free intro" button let's chat about how we can help.