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Explore our blog for helpful fitness insights, inspiring member success stories and updates about CrossFit Roselle.
When Heather first walked through the doors of CrossFit Roselle in October 2011, she wasn’t sure what she’d find. Like many people, her past gym experiences had left her uninspired—wandering from machine to machine without structure, without connection, without much reason to keep showing up. Fast forward to today, and Heather has been a consistent CFR member for 14 years. When asked what’s kept her here, her answer was simple: “I’ve never been bored.” That’s not an accident. At CFR, we don’t just hand you a cookie-cutter workout and hope for the best. Heather puts it best: “I like being able to modify and scale workouts… the coaches come up with good replacements for anything I need to change. And it doesn’t matter if someone is doing RX, scaled, or somewhere in between—we all push each other.” That kind of support is rare. And it’s the reason Heather says CrossFit hasn’t become a “chore.” It’s her daily hour to disconnect from stress, listen to her friends, and feel human again. The payoff? Her doctor’s numbers show the difference. She’s avoided medication. She carries groceries, lifts awkward objects, keeps up on active vacations—and yes, she even drives the golf ball a little farther these days. “Consistency has been the key,” she says. “It’s hard to think what my life and health would look like if I’d listened to that little voice telling me, ‘just start next week.’” Heather’s story is proof that fitness isn’t about perfection or age—it’s about showing up, leaning on your community, and trusting the process. And that’s what makes CFR different. Ready to find out for yourself? Click the "Book a Free Intro" button and get started today.
You’ve probably heard them whispered in locker rooms, shouted by influencers, or maybe muttered inside your own head: the fitness myths that refuse to die. They’re sneaky little things—like weeds in your garden, stealing nutrients from the real growth. And worst of all? These myths don’t just waste your time. They crush your motivation. If you’ve ever felt like giving up on your fitness journey, chances are you’ve been haunted by at least one of these lies. Let’s rip them out by the roots. Myth #1: No Pain, No Gain Ah, the battle cry of every bad '80s workout montage. Sweat pouring, muscles screaming, someone yelling “Push through the pain!” Sure, it makes for great cinema. But in real life? It’s a one-way ticket to Burnoutville with a layover in Injury City. Here’s the truth: - Discomfort is part of growth. Think of your muscles like teenagers—they grumble when you challenge them, but they come back stronger. - Pain , however, is a red flag. Pain is the body’s version of flashing hazard lights on the highway. Ignore it, and you’ll be pulled over by the Injury Police. Believing this myth makes people chase intensity at the expense of consistency. They torch their motivation faster than a gas station burrito torching your digestive system. Myth #2: You Must Be Perfect With Diet and Exercise Raise your hand if you’ve ever said, “I’ll start over Monday.” (Be honest. Your hand went up, didn’t it?) This is the all-or-nothing myth —the sneakiest of them all. It convinces you that if you don’t hit every macro, crush every workout, and drink nothing but kale juice, you’ve failed. Here’s the problem: - One missed workout becomes two. - One slice of pizza becomes, “Well, the whole week is ruined, might as well eat the entire pizza.” - And suddenly you’re in a shame spiral powered by pepperoni. But perfection is a mirage. You chase it across the desert and wind up dehydrated, sunburned, and angry at yourself for not arriving. What actually works? Progress over perfection. A 20-minute walk beats zero minutes. Two balanced meals beat none. Fitness isn’t about a flawless report card, it’s about stacking small wins until they tip the scale in your favor. Why These Myths Kill Motivation Think about it: if you believe you have to destroy your body in every workout and eat like a monk with a kale fetish, how long are you realistically going to last? Not long. These myths create impossible standards. They set you up for failure before you even start, leaving you exhausted, discouraged, and ready to quit. And once motivation slips through your fingers, climbing back feels like trying to scale a greased rope. A Better Way Forward Here’s the good news: you don’t need perfection. You don’t need to suffer. You need consistency: the boring, unsexy, but incredibly powerful magic trick of fitness. - Missed a workout? Do the next one. - Ate more cake than planned? Drink some water, move your body, and move on. - Feeling sore? Listen to your body, stretch, and maybe swap that heavy lifting day for a walk or mobility session. Little by little, the small actions stack up. Think of them as bricks. One by itself doesn’t look like much. But keep stacking, and suddenly you’ve built a fortress strong enough to keep those nasty myths outside the gate. The Takeaway Fitness isn’t about chasing unicorns made of abs and kale. It’s about showing up, doing the work you can, and letting time and consistency work their magic. Helpful Tip: Next time you feel the urge to “start over Monday,” pause and ask: What’s one small action I can do today? It might be a 10-minute walk, a glass of water, or one set of push-ups. That one action is enough to break the myth’s spell. Because the truth is this: motivation doesn’t vanish because you’re lazy, it vanishes because you’ve been lied to. Stop believing the myths, and you’ll finally see how doable, sustainable, and yes—even enjoyable—fitness can be. When you're ready to make real, sustainable progress, click that "Book a Free Intro" button and we'll help.
Gym Etiquette 101: How to Be a Great Member Walk into any gym and you’ll see two types of people. The first? The silent hero. They finish a set, wipe down the bench, re-rack the dumbbells, and glide away like a ninja of courtesy. You barely notice them, because everything just flows. The second? The gear hoarder. They’re building a fortress with kettlebells, chalking the air like LeBron before every set, and—oh look—there’s their sweat angel plastered across the bench you were about to use. Which one would you rather train with? Being a great gym member isn’t about lifting the heaviest barbell or crushing the fastest metcon time. It’s about something simpler (and honestly, more impactful): respecting space and equipment so that everyone’s workout is smoother, safer, and more enjoyable. Let’s talk about two big etiquette mistakes—ones that make or break the training experience—and how to avoid them. Equipment Hoarding: The Fitness Equivalent of Cutting in Line Picture this: you’re at an all-you-can-eat buffet. But one guy grabs an entire tray of shrimp, guards it like treasure, and leaves everyone else staring at empty platters. That’s what equipment hoarding looks like in the gym. - Why it matters: In a CrossFit class, equipment is a shared resource. When you “claim” four different bars, two sets of dumbbells, and a rower for yourself, you’re essentially telling your classmates, “Sorry folks, the buffet’s closed. I’m the shrimp king now.” - How it affects the room: It slows everything down. Other people have to wait, ask awkwardly to “work in,” or skip a movement altogether. Not exactly the community vibe we’re going for. Quick fix: Only take what you need for that moment. If the workout calls for a barbell, grab a barbell—not a barbell plus three kettlebells “just in case.” You’ll always have access to what you need if everyone plays fair. And if you’re worried about losing your equipment mid-class? Relax. Nobody’s plotting a barbell heist while you tie your shoes. Clean Up: Your Sweat, Your Responsibility Here’s a truth bomb: nobody wants to accidentally sit in your sweat puddle. Leaving behind your DNA in chalk, sweat, or skin flakes (yep, it happens) is the fastest way to turn your gym into a biohazard site. It’s also, quite frankly, gross. - Why it matters: Hygiene is respect. Sweat and germs spread quickly, especially in group classes. By wiping down your gear, you’re saying, “I care about the next person who has to use this.” - The bigger impact: It keeps the gym safe and smooth-running. Nothing derails a class faster than someone slipping on a sweaty pull-up bar. Quick fix: Wipe down everything you touch—rower handles, barbells, benches, the works. Most gyms have spray bottles and towels everywhere for a reason. And let’s not forget re-racking weights. Leaving plates scattered on the floor is like leaving Legos in the hallway—it’s a guaranteed trip hazard and a guaranteed curse word waiting to happen. Why This All Matters: More Than Just “Rules” Some people roll their eyes at gym etiquette, like it’s a fussy set of rules written by the “Fun Police.” But etiquette is actually about energy. When everyone shares equipment fairly and cleans up after themselves, the room feels lighter. Workouts move faster. People smile more. Coaches can coach instead of playing janitor. It’s not about rules—it’s about respect. And respect is the glue that holds a strong community together. The Takeaway (and a Simple Tip to Try Today) Being a great member doesn’t require you to be the fittest, the fastest, or the strongest. It requires something far simpler: thoughtfulness. Here’s the cheat code: - Use only what you need. - Clean up when you’re done. - Re-rack like a legend. Do those three things and you’re not just a member—you’re the kind of person others want to train with. So the next time you finish a set, think about the person waiting behind you. Wipe it down. Re-rack it. And in that small, ninja-like act of courtesy, you’ll pass on the positive vibe that makes your gym one of the best places to be.
Sweat, Smiles, and Tie-Dye: Free Community Workouts This Weekend at CFR There’s nothing we love more than opening our doors and welcoming new (and familiar!) faces into the CrossFit Roselle community. That’s why this weekend, Friday, Aug. 29, and Saturday, Aug, 30, we’re hosting free community workouts, and you’re invited! Friday: Free Workouts All Day On Friday, every scheduled class is free and open to the public. Whether you’re an experienced athlete, brand-new to CrossFit, or somewhere in between, you’ll jump into a workout designed to be accessible to all levels. Our coaches will help scale movements and guide you through, so you can focus on moving, having fun, and leaving with a big dose of accomplishment. Saturday: Family Workouts + Tie-Dye Party Saturday morning is all about family! We’ll have two family-friendly workouts at 8:30am and 9:30am. These sessions are a chance to bring your kids, your spouse, or your neighbors along to see what CrossFit is all about. Every workout is adaptable, so kids and adults of all ages can participate side by side. After we sweat together, we’ll head outside for a tie-dye party! We’ll provide the dye, and we’ll have a few white CFR shirts available for purchase. You’re also welcome to bring your own white shirt (or any gear you’d like to color). It’ll be a fun way to cap off the morning. Why We Do It Community is the heart of CrossFit Roselle. Events like this give us a chance to introduce new people to our space, reconnect with old friends, and celebrate the energy that happens when we all come together. Fitness is better when it’s shared, especially with a little sweat, laughter, and color splashes along the way. Reserve Your Spot Spots are limited (and filling fast, especially for Friday and Saturday morning), so be sure to reserve your place ahead of time: 👉 Reserve Your Free Workout Here Whether you’ve never touched a barbell, haven’t been in a gym for years, or just want to join a fun, welcoming community workout, this is the perfect opportunity. Bring a friend, bring your kids, and let’s make some memories together. We’ll see you Friday and Saturday at CFR!
Picture this: your alarm blares at 5:30 a.m. and suddenly you’re negotiating with yourself like a lawyer in a courtroom drama. “If I skip today, I’ll go tomorrow.”“ If I just get more sleep, I’ll perform better next time.” Sound familiar? Here’s the hard truth: the universe is not going to clear your schedule, tuck your kids into bed early, or refill your coffee pot so you can have the “perfect” conditions to work out. Life is messy, chaotic, and sometimes downright rude. And yet, the secret to fitness success isn’t buried in some obscure training manual or locked inside a macro-tracking app. It’s simpler—and harder—than that. The real secret is showing up. Especially when you don’t feel like it. Why Obstacles Aren’t a Sign to Stop Life throws haymakers daily: - Your boss schedules a late Zoom meeting. - Your kid has soccer practice that somehow requires three hours of driving for a one-hour game. - Dinner burns because you answered a work email and forgot the chicken in the oven. At the end of the day, your workout starts to look like a luxury cruise: nice in theory, impossible to board. But here’s the twist: those obstacles aren’t signals to quit—they’re signals that this is the exact moment you need movement most. - Busy schedules convince us there’s no time. But what if fitness isn’t competing with your schedule—what if it’s fueling it? A 30-minute class can give you more focus for the next eight hours. That’s a return on investment Warren Buffett would be proud of. - Stress and fatigue whisper that skipping a workout is the “safe” choice. But skipping doesn’t recharge your batteries—it drains them further. Exercise is the world’s most underrated stress relief valve. Miss it, and you’re building pressure until the lid blows off. The Psychology of Just Showing Up Here’s a fun fact: your brain is terrible at measuring effort. It screams, “This will be awful!” before you even touch a barbell. But once you walk through the door, say hi to your coach, and start the warm-up, the story changes. Suddenly, what felt impossible feels… doable. Think of it like dragging your feet to a party you didn’t want to attend. You almost bailed three times. Then you show up and—what do you know—you’re laughing, eating chips, and wondering why you resisted in the first place. Fitness works the same way. The hardest lift is the front door. Flip the Script: How to Show Up When You Don’t Feel Like It Instead of chasing “perfect conditions,” practice this mindset: - Shrink the workout. Don’t have an hour? Do 20 minutes. No gym? Knock out squats and push-ups in the living room. Something is always better than nothing. - Anchor to identity. Stop saying, “I have to work out.” Start saying, “I’m the kind of person who trains, even when it’s hard.” That tiny linguistic tweak shifts your brain from obligation to ownership. - Stack the deck. Lay out your workout clothes the night before. Book your class in Wodify. Tell a friend you’ll meet them there. Future-You will be grateful when Current-You tries to chicken out. The Conclusion (And a Pep Talk) Here’s the takeaway: the secret sauce isn’t motivation, luck, or perfect conditions. It’s the gritty, stubborn decision to show up anyway. - Your schedule will always be busy. - Your energy will sometimes be low. - The stars will never align just right. But when you show up through the chaos, you win. Every. Single. Time. Pro Tip: Next time you’re tempted to skip, try this: tell yourself, “I’ll just go for the warm-up.” If after 10 minutes you still want to leave, you have permission. (Spoiler: you won’t.) So lace up your shoes, roll your eyes at your inner excuses, and step into the arena. Because the only true failure in fitness isn’t a missed lift or a slower run—it’s not showing up at all.
Picture this: You’re in the middle of a workout, lungs puffing like an old steam engine, and you’re wondering why your legs feel like you’re squatting through wet cement. You’ve been training consistently, hydrating, and sleeping… sort of. But the fuel you’ve been running on? Let’s just say it’s about as fresh as that bag of spinach at the back of your fridge you swore you’d use. Here’s the truth: your body craves change with the seasons, just like the leaves outside your window. And right now, fall’s produce aisle is nature’s own performance-enhancing buffet—bursting with the exact nutrients your body needs to train harder, recover faster, and spend less at the grocery store. Why Seasonal Eating is Your Secret Weapon We live in a world where strawberries show up in December and apples in April. It’s convenient… but it’s also like wearing flip-flops in a snowstorm—it doesn’t match the environment you’re in. Seasonal eating is about aligning your plate with the natural rhythm of the earth, tapping into foods that are at their peak in both flavor and nutrition. And when it comes to CrossFit, seasonal eating can: - Fuel recovery with fresh, nutrient-packed carbs. - Cut costs by choosing produce that’s abundant (and therefore cheaper). - Keep your meals exciting so you don’t fall into a “chicken-broccoli-rice” rut. Let’s tackle the two biggest pain points that seasonal eating solves. Pain Point 1: Same-Old Foods, Same-Old Results If your grocery cart hasn’t changed since May, you’re probably missing out on nutrients that could take your performance up a notch. Repetition is great for your back squat program—not so much for your micronutrient profile. Fall’s MVPs like squash, sweet potatoes, beets, apples, and kale aren’t just pretty on Instagram, they’re powerhouses: - Squash & Sweet Potatoes – Loaded with slow-burning carbs and beta-carotene, they help you crush high-volume metcons without the sugar crash. - Beets – Packed with nitrates that improve blood flow, helping oxygen race to your muscles when the WOD starts to feel like a survival mission. - Kale – Your immune system’s bodyguard. Keeps you training instead of coughing on the couch. It’s like swapping out your regular gas for rocket fuel—you might not notice it in the first mile, but by the time you hit round five, you’ll be glad you did. Pain Point 2: Eating Healthy Feels Expensive Let’s be honest, grocery bills can feel like they’re training for a max lift lately. But here’s the magic of seasonal produce: when a food is in season locally, there’s more of it, which means prices drop. Instead of spending $6 on a sad, out-of-season tomato that tastes like cardboard, you could fill your basket with in-season butternut squash, onions, and apples, all for less than a post-WOD smoothie. - In-season = better taste – No more watery zucchini in October. - In-season = better price – The abundance makes it cheaper. - In-season = better nutrition – Foods don’t spend weeks traveling, losing flavor and nutrients in the process. Think of it as getting front-row tickets to your favorite band for the price of the cheap seats. How to Start Seasonal Eating (Without Becoming a Farmer) No, you don’t have to churn butter or grow your own pumpkins (unless that’s your thing). Seasonal eating can be as simple as making one swap each week. Quick-start ideas: - Replace white rice with roasted sweet potatoes in your post-WOD meal. - Blend roasted pumpkin into your morning protein smoothie. - Swap your usual snack for apple slices with almond butter. - Add shredded kale to your scrambled eggs for a nutrient punch. Pro tip: Hit the farmers’ market —it’s basically a seasonal cheat sheet. If it’s piled high in bins, it’s in season. The Bottom Line Seasonal eating is more than a foodie trend—it’s a way to work with your body, the seasons, and your budget. By shifting your grocery list to match what’s in season right now, you’ll: - Improve performance and recovery. - Save money without sacrificing quality. - Make your meals exciting again. Helpful Tip: This week, pick one fall vegetable and one fall fruit you haven’t used lately. Build at least two meals around them. Your taste buds, and your next workout, will thank you. When the leaves change, your plate should too. Fall’s harvest is here, let it fuel your next PR.
The Summer Slump Is Real Ah, summer. The season of sunscreen, BBQs, and totally losing track of what day it is. One minute you're meal prepping grilled chicken and doing early morning workouts, and the next you're eating popsicles for dinner while wondering if flip-flops count as gym shoes. If your routine took a vacation along with your brain this summer, you’re not alone . But here's the good news: fall is nature’s built-in reset button . Just like school buses return to the roads and pumpkin-flavored everything reappears, structure starts to make a comeback . And with it, the chance to rebuild habits that make you feel like a superhero who can deadlift groceries and still have energy for bedtime stories. Why Fall Works (Even Better Than January) Forget New Year’s resolutions and the guilt-drenched celery juice cleanse that follows. Fall has something better: natural rhythm . The days get shorter. The air gets crisp. Calendars fill up with school drop-offs, sports practices, and “how is it already Halloween?” moments. Instead of fighting the schedule, use it as scaffolding to build a sturdier routine. Think of fall as the supportive best friend who reminds you to eat real meals, put on real pants, and lift heavy things on purpose. Pain Point #1: Feeling Like You're Starting Over... Again If you’ve ever muttered, “I used to be in a good groove,” then stared into the distance like a war veteran remembering leg day...yep, we feel you. The truth is, you’re not starting from scratch. You’re starting from experience. You’ve done this before, which means: - You know what worked (early morning workouts before the chaos?). - You know what didn’t (meal prepping quinoa for the week when you hate quinoa). - You just need to dust off the basics, not reinvent the wheel. Fall’s structure gives you a framework , not a sentence. Lean into it. School drop-off becomes the cue for your workout. Cooler temps make cooking at home way more appealing than sweating over a restaurant patio. Pain Point #2: The All-Or-Nothing Trap Here’s the sneakiest lie your brain tells you: “I’ll start Monday. But like, a perfect Monday. With overnight oats, a gallon of water, and a five-mile run.” Spoiler alert: that Monday never comes. Because life isn’t perfect, and your routine doesn’t have to be either. Here’s the truth: - Showing up 3 days a week consistently beats going 7 days for one week and ghosting for three. - Chopping veggies while watching Netflix is still meal prep. - Walking your kid to school with a weighted backpack? Functional fitness, baby. Consistency wins. Every time. Especially when it’s built on a foundation of real life , not fantasy. So What Do You Actually Do? Start With One Anchor Habit Pick something that’s realistic, repeatable, and rooted in your current schedule . Some examples: - Commit to 3 workouts per week , even if they’re short. - Prep protein for 3 dinners , so you don’t panic and order pizza. - Get 7+ hours of sleep , because you’re not a college student anymore and melatonin isn’t a personality trait. Think of this habit as the first domino. Knock it down, and the others follow. Use the Power of Fall’s Rhythm You don’t need more motivation, you need momentum . Let fall’s patterns work for you: - Cooler weather = better sleep and more energy. - Shorter days = easier bedtime routines (yes, even for adults). - Set routines = easier to stack habits on top of things you already do. Example: Drop the kids off at school → drive straight to the gym. No thinking required. Just like brushing your teeth before bed, it becomes automatic. One Final (Practical) Tip Write this down somewhere you’ll see it: “Don’t wait for motivation. Build systems that keep you moving even when you’re tired, cranky, or just really want nachos.” Whether it’s scheduling your workouts like appointments or putting your gym shoes next to your coffee pot, set yourself up to win before the day even starts. The Wrap-Up Fall doesn’t ask you to be perfect. It just asks you to begin again, this time, with more wisdom and fewer excuses. So: - Let go of the guilt. - Skip the overhaul. - Choose one small habit that builds momentum. And remember: you’re not broken, you’re just out of rhythm. Fall is the season to find your beat again. If you're ready for more accountability, click the Book a Free Intro button and let's talk about how we can help.
You can white-knuckle your way through solo workouts all you want, but if you're still wondering why the results come in at the pace of a sleepy sloth, it might be time to stop playing lone wolf. Because here’s the hard truth: fitness isn’t just about grit, it’s about your environment. And nothing sharpens your edge like showing up to a community event where the air is charged with sweat, cheers, and the collective willpower of a whole bunch of determined humans trying not to die during wall balls. Welcome to the secret sauce of transformation. 🧨 The Lone Ranger Problem: Why Going Solo Slows You Down At first, training alone might feel empowering. You get to set your own pace, wear ridiculous socks without judgment, and dance during rest periods like nobody’s watching (because… they aren’t). But eventually, the music stops. Your motivation limps. Your fire fizzles. Why? Because progress thrives on pressure, and not the soul-crushing kind. The supportive, energizing, "let’s freaking go" kind. Let’s break it down: Pain Point #1: The Plateau You Didn’t See Coming One day you’re PR’ing your deadlift and grinning like a toddler on a trampoline. A few weeks later, you’re flatlining. That’s the plateau. The dreaded, soul-sucking Bermuda Triangle of gains. Why does it happen? - Because your excitement dries up. - Because every workout feels like déjà vu. - Because there’s nothing external lighting a fire under your glutes. But throw a community challenge or a partner WOD into the mix? Now you’ve got a reason to care again. Suddenly, you’re chasing more than reps, you’re chasing the thrill of the tribe. Community events shake the dust off your routine and remind you that fitness can feel like an adventure again, not a tax return. The Emotional Fuel Tank: Why We Stay in the Game Pain Point #2: It’s Hard to Stay Fired Up When You’re the Only One Clapping Ever try to celebrate a solo PR with no one around? It’s like throwing confetti into a black hole. 🎉 Now imagine hitting that same PR while your crew screams your name, your coach is jumping up and down like they just won the lottery, and someone brings you a high-five like it’s a trophy. That’s emotional fuel, and it sticks with you. In fitness, community is the charger that keeps your mental battery full. When you’re surrounded by others… - Your struggles feel less shameful and more shared. - Your wins feel less lonely and more legendary. - You’re reminded that you're not weird for caring this much, it’s human. And when you care, you keep showing up. And when you keep showing up, you change. Events Are Not Just for the Fit—They’re for the Becoming Too many people think community events are just for the firebreathers or the “already in shape” folks. Total nonsense. In truth, events are for the ones still climbing. They’re for the mom who's afraid to deadlift in front of people. They’re for the guy who’s coming back after injury. They’re for you , whoever you are, because everyone deserves to feel like part of something electric. Here’s what happens when you show up: - You meet someone who just went through the same struggle as you. - You get inspired by someone who was once where you are now. - You leave feeling like you're part of something bigger than just reps and sets. So What’s the Takeaway? You don’t need more discipline. You don’t need a new spreadsheet. You don’t even need a better playlist. You need people. You need energy. You need stakes. Community events bring it all. They give your workouts a heartbeat, your habits a rhythm, and your goals a context that actually sticks. They pull you forward when your willpower would rather scroll Instagram . And they remind you that fitness isn’t a solo mission—it’s a team sport disguised as personal growth. 💡 Pro Tip: Set One Goal After Every Event After your next gym event, set a " next step" goal inspired by the experience. Maybe you met someone who inspired you to get stronger at pull-ups. Maybe you realized you actually can do a box jump if you stop hesitating. Maybe you just want to show up more consistently. Whatever it is—name it. Claim it. Own it. Events give you fuel. Use it before it burns out. One Last Rep of Wisdom Your journey is yours, but it doesn’t have to be lonely. Progress happens faster, deeper, and more joyfully when you’re surrounded by people who get it. So the next time there’s a community throwdown, a team WOD, or a weird themed workout where you dress like a superhero for no apparent reason, go. Because those moments, messy and magical, are what keep you coming back. And that, my friend, is how you win the long game. 🏆 If you're ready to learn more about how we can help, book a class during our free community workout day on Friday, Aug. 29, or our free family workouts on Saturday, Aug. 30. Book those here: https://crossfitroselle.wodify.com/OnlineSalesPage/Main?q=Classes%7COnlineMembershipId%3D37282%26ProgramId%3D20304%26LocationId%3D3580%26IsToViewScheduleOnly%3DTrue
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.
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