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6 Tips For Staying Motivated To Workout

man wearing shorts staying motivated to workout by standing in a lunge position on the side of a sand hill reaching up the mountain

Let’s face it: dragging yourself out of bed at 6:00 in the morning and getting to the gym isn’t always fun. Staying motivated to workout can be hard for everyone. This is particularly true as the days get colder and the holiday season gets into full swing. You’re probably busy, cold, and tired.

If you’re feeling a lack of workout motivation, that’s okay. It happens to the best of us. However, consistency is key to seeing workout results. There are many things you can do, big and small, to rekindle that fire of motivation and set you back on track to meeting your fitness goals. 

Here are our 6 favorite tips for staying motivated to workout, even when it’s the very last thing you feel like doing.

1. A strong support network (and some friendly competition)

When you work out alone, it can be hard to motivate yourself and easy to skip a day. However, if you’ve got some friends on a similar fitness journey, you can hold each other accountable. Maybe it’s people from your CrossFit box, or your basketball team, or a running buddy.

If you have friends into fitness, embrace competition to help push you to your highest potential. Studies have shown competition to be the best source of workout motivation.

You can try making a group chat to send each other motivating things, challenge each other, and make plans to work out. Having someone who expects you to show up and workout with them is a big boost of motivation. 

2. Embrace group fitness

Many people find group fitness, such as CrossFit, an effective way to stay motivated. When the movements are all planned for you, all you really need to do is show up. It requires much less planning than other types of fitness. 

Group fitness has an energy far more “electric” than the vibe of a regular gym session. The buzz of other people putting in their all is a great way to keep going in moments you’re struggling.

Plus, when you get to know the other participants and instructor, you’ll start looking forward to the class. When you form some friendships with these people, it helps with the accountability which can be super helpful for staying motivated to workout.

3. Set some goals – and reward yourself when you meet them

Write down a range of goals, big and small. Make sure these goals are concrete, realistic and achievable. A good small goal could be to work out at least 4 times a week for a month. A long term goal might be to run your first marathon by the end of the year.

When you complete your goals, make sure to reward yourself. Otherwise, you’ll stop caring about them and taking them seriously. A reward can be anything you like. For instance, you could celebrate by going to a restaurant, buying new workout gear or watching the last episode of your favorite show. 

4. Put on your workout clothes anyway

This tip is so simple, but more effective than you’d think. When you can’t be bothered, just go and put on your workout clothes. Simply being in the gear is often enough to put you in the fitness mindset and push you to actually go workout.

Plus, it would feel a bit silly to get changed back out of the workout clothes if you hadn’t even worked out in them. No harm in a quick 20 minute workout, just to make it feel worth it, right?

5. Write down how you feel after your workouts

The post-workout endorphins, sometimes called a runner’s high, is an amazing feeling. For many people, it can be addictive. Still, sometimes it can be hard to recall just how good that feels. 

Next time you’re riding that high after a workout, make a note in your phone about how you feel. Then, when you’re struggling to gather the energy to workout, read your testament for how good the workout will make you feel. Hopefully, your past self will be able to convince your present self that the workout is totally worth it.

6. Make working out a rule, not an option

Create a routine where working out fits in. Make it so that there’s nothing else on at that time that you could argue is a better use of your time. Then the hard part – stick to the schedule until it becomes a habit. 

When you started brushing your teeth as a kid, you probably didn’t always want to do it. You might not have always felt highly motivated to go do it. But you did it anyway, because it was a rule. And now it’s a habit.

This is probably the main thing you can do for staying motivated to workout. When working out becomes a habit, motivation doesn’t matter so much anymore. It’s just a part of your lifestyle.

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Connecting CrossFit And Mental Health

woman leaning and smiling holding a metal dumbbell showing crossfit and mental health are linked wearing a purple tank top and hair in a ponytail

You probably already know that CrossFit has many awesome physical benefits. Committing to any kind of healthy lifestyle and exercise regime is definitely a big step on your way to a fit and strong body. However, the mental health benefits of CrossFit are sometimes overlooked. In each of November’s posts, we’ve focused on the different aspects of CrossFit and mental health. In today’s article, we’ll highlight the most important mental health benefits of CrossFit, and how to access them.

Keeping the right mindset for CrossFit and mental health

Although CrossFit and exercise in general are great for your wellbeing, it can be hard to stay motivated all the time. When you’re trying to better yourself and your body, you almost certainly will have down days. It can get overwhelming, tiring, and you will sometimes lose your drive. There are many strategies for keeping a positive mindset that will benefit you.

Many people also struggle with feelings of failure. While failure is an unavoidable part of any goal you try to reach, it can be hard to break out of negative self talk when you fall into it. Most of the time, these thoughts are linked to comparing ourselves to others. It’s important to remember that our fitness journeys are only our own. Everyone moves at their own pace and has their own mountains to climb. But, you can learn from your inevitable failures, and use them to your advantage.

Making the most of the CrossFit community

Research shows that humans, being social creatures, are at their happiest when they’re an important part of a strong community. This could be a church, sports team, class, or any other group that they care about. One of the key ways CrossFit benefits mental health is through the strong sense of community. 

More so than any other social fitness league, CrossFit members report a feeling of belonging. Through a hard earned culture of support and encouragement, CrossFitters are always committed to helping others on their own fitness journeys. 

The CrossFit community is one of the best things about the sport, and has a ton of physical benefits too. When you join a CrossFit box, you’re joining a tight knit group of people who will cheer you on and make you feel more determined to succeed. If you’re a social type, make sure to get involved with the existing community. Chat post WOD, meet up outside of the gym, and get to know the others from your classes. You’ll be amazed at how much this benefits your fitness and mental state.

Practising self care

Although many people use exercise as a way to unwind after an intense day, stress is actually shown to decrease the effectiveness of your workouts. To maximize the mental health benefits of exercise, focus on your own self care first.

You can decrease your stress through activities such as meditation, taking a vacation, or spending quality time with loved ones. These acts of self care are crucial for maintaining a good mental space and preventing burnout.

The connection between CrossFit and mental health

Mental and physical health are part of the same interconnected system. You can’t truly have great mental health with poor physical health, and vice versa. At Buffalo Nickel CrossFit, we believe in helping people have a healthy mind. Because, in turn, this will help them to have a healthy body and a truly healthy lifestyle. 

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Stress affecting fitness? What you can do about it

woman with stress affecting fitness with hair in ponytail and wearing a polo shirt sitting with her hand on her face at a table and with an expression of stress

Stress is so common that it seems to be a staple part of the modern human experience. Balancing running a household, meeting goals at work, spending time with family, and all your other commitments can be incredibly draining. Many people use fitness and working out as a way to unwind. However, stress affecting fitness can be a big barrier to maintaining a healthy lifestyle.

How does stress impact fitness?

Recent research published in the Journal of Sport and Exercise Psychology suggests that mental fatigue negatively impacts your workouts. Your mind and muscles are both controlled by the same part of the brain. Therefore, getting mentally tired from stress makes your body physically tired too. 

Trying to exercise with a fatigued brain can do many things to your workout – and none of them are good. Stress increases muscle tension, which can lead to injury. It can also impact vision, concentration, and make it harder to lose weight and gain muscle. Plus, stress can slow down your workout recovery.

That is, if you make it to the gym at all. You may find your stress affecting fitness in the form of a major demotivator. Those with a high stress lifestyle are around 30% more likely to live a sedentary lifestyle than people with less commitments. It makes sense. After all, if you’ve been stressed out at work all day then you probably just want to crash out and watch Netflix after work, not head to the gym.

How to prevent stress affecting fitness

Right, so now you’re probably thinking okay, fine, I get it. My fitness is being impacted by my stress. But what do you want me to actually do about that? 

Of course, the best thing to do is to tackle the root of the problem. Identify what’s stressing you out, and deal with it from the base. However, it’s not really realistic to fully remove all sources of stress from your life. We all have important commitments we can’t just abandon.

Instead, take some time to practise self care. Here are some key things you can do to nurture your mind and body, and minimize stress affecting fitness for you.

Self care tips to help you relax

  • Take a vacation. If you can find the time, take a weekend away. Pack a bag and head off, either with loved ones or alone. Okay, international travel isn’t exactly possible right now, but there are so many amazing places in the USA to check out.
  • Learn to say no. You may be someone who ends up with extra stress because you just can’t say no to others. If you’re already busy but feel obligated to help out on a school field trip or take on extra work, it’s just going to add to your already full plate. Most of the time, people will be understanding if you’re too busy. Learn to say no when others ask you to do things for them, and say yes to looking after yourself.
  • Spend time with people that make you feel good. We all have those special people in our lives that help us feel calm, and others who…well, not so much. Take some time to go spend an afternoon with that family member or old friend who you know always has good advice and positive energy to give.
  • Get out in nature. There is a large body of research that suggests spending time outside helps us feel physically and mentally better. For instance, this study shows that runners who work out in parks are significantly happier than those who run in an urban setting. Even if it’s just on your lunch break, get out for a walk and soak up some important vitamin D.
  • Do a little self reflection. Taking time to feel your feelings and write them down can have a very calming effect. You could try a journal to process what happened in your day. Or, you can just make simple bullet points of things you feel grateful for. Taking a few moments each day for self reflection can help you learn about yourself, your needs, and your psyche in a positive way.

If none of these are working for you, it probably is time to reassess your commitments. If you let your stress get the better of you for too long, you can get burnt out and may face lasting unwanted effects. 

However, with some practice, self care is a great way to keep your mental health in check. In turn, your physical health will benefit. The mind and body are an interconnected system. Make sure you look after both!

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CrossFit Community: 5 Benefits For Your Fitness

people in the crossfit community each putting one foot into the shape of a circle on a cobblestone background

Throughout all of recorded history, humans have thrived the most when they are a valued part of a community that is important to them. We are naturally social creatures and enjoy feeling a sense of belonging a community gives. Many people love spending time with people from their church, their parents’ group or colleagues. In modern times, sports teams and other fitness groups are some of the most popular communities. The CrossFit community is one of the most well-known and celebrated social fitness groups. 

A recent study in the academic journal Leisure Sciences found that CrossFit members had a far greater sense of community than members of other sports groups. Further, the higher the sense of community people felt, the more they motivated they were to go work out. 

The group setting and social vibe of the box is one of the best features of CrossFit, and has amazing benefits both socially and for physical fitness. 

Here are our top five favorite things about the CrossFit community

1. A healthy sense of competition

At a CrossFit gym, there’s always going to be someone fitter, faster, stronger, and generally better than you. Many people find this very motivating. You can see your potential, and you want to be as fit as them. Plus, you can befriend this person. You can always ask CrossFit veterans for tips and advice on how they got to  their level. They’re not just there to motivate you, but to help you out on your fitness journey when you need it. 

2. A high energy environment

If you’ve ever gone for a solo run in a secluded, quiet area, you probably know how hard it can be to motivate yourself to get into the workout. However, when you show up to a CrossFit gym, you’ll find a group of people buzzing with excitement for the day’s workout. This energy is perfect for helping you get your head in the game. Chatting with others with similar goals is energizing and helps you stay in the best mindset to smash your workout.

3. You’ve always got someone cheering you on

The CrossFit community is famous for being super supportive. Everyone was in the newbie’s position at some point. They know how it feels and they want to make you feel comfortable and supported. You’ll be amazed at how much easier it is to push yourself past what you thought were your limits when you’ve got others cheering you on. 

4. Accountability 

Once you become a familiar face at CrossFit, people will notice if you don’t show up. When you just go to the gym, you won’t really face any consequences if you miss a day. If you miss a day of CrossFit then the next time you go, people will be asking where you were at, and maybe hassling you a little for missing a workout. Although it can sometimes feel a little annoying, this accountability is very valuable for staying on track on your fitness journey.

5. You can make lifelong friends

Many people find that making friends as an adult can be pretty hard. Outside of school or work, it can be hard to get to know people. However, the CrossFit community can help you to meet people with similar goals and values to yourself. You’ll find that many people at CrossFit are siblings, spouses or friends. There’s often birthdays or other events that the members celebrate together. It’s quite easy to form meaningful relationships through CrossFit, which is always a nice experience.

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Six Mental Health Benefits Of Exercise

woman wearing white pants and top walking facing away along a road peaceful with mental health benefits of exercise into the trees

We all know that staying in shape is a key part of looking after our health. However, your physical fitness is just one part of having a healthy lifestyle. There are amazing mental health benefits of exercise that are sometimes overlooked.

With the current stress of the presidential election, not to mention the coronavirus pandemic, it’s important that we take action to look after our minds in these times. In this article, we have six of the key benefits of exercise on mental health, to help you make it through these tough times. 

Exercise releases endorphins

Exercise has a great effect on mental health, and the chemistry’s got the evidence to prove it. Working out releases endorphins, dopamine and serotonin, which are brain chemicals responsible for happiness and euphoria. It also helps to regulate your levels of adrenaline, which is sometimes responsible for stress. Getting a nice boost of energy and happiness from working out a few times a week is a great way to lift your overall mood.

Improves self confidence

As your body changes over time, your self confidence is likely to start elevating. Many people feel unsure that they’ll have the motivation to keep eating right and working out. But, as you see yourself transforming, meeting your goals and getting into shape, you’ll start feeling proud of what you’ve achieved. Plus, as you edge towards your goal body or weight, you’ll feel more comfortable and happy in your own skin. Your body image will likely get a big (welcome) jump!

Exercise helps you sleep

If you’re like one of the 30% of Americans who suffers from sleep disruption, this might be one of the best mental health benefits of exercise for you! Studies have shown that, even for people with insomnia, working out five or six hours before bed can have a similar effect to taking a sleeping pill. This works because it raises the body’s core temperature. As you cool down, it signals to the brain that it’s time to relax now.

Heightens brain function

Various studies on both mice and people indicate that cardio can trigger neurogenesis. This is the process of creating new brain cells. These increased cells can improve memory, learning, and speed of thought. An intense workout also boosts levels of a brain-derived protein called BDNF. This protein helps cognitive function and complex thinking, such as decision making.

Boosts creativity

One of the best impacts of our improved brain function from exercise is on creativity. Studies have shown that people who work out four times a week are able to think faster and more creatively in tests than those who don’t work out. This is because exercise is linked to convergent and divergent thinking. This means kind of thinking involves coming up with multiple solutions to a problem, rather than just one. 

Exercise provides a sense of community

This isn’t true of all workouts, but when it comes to CrossFit it’s certainly a fact. Working out in a group setting, with others on a similar fitness journey, is great for your mental health. Having a sense of belonging and community support is a great way to stay motivated, positive, and feel like part of a tribe.

There are so many excellent mental health benefits of exercise

Many people struggle to manage their stress, sleep issues, and weight. If you’re looking to boost your mental health in a natural, sustainable and healthy way, CrossFit could be the way to go. Contact Buffalo Nickel CrossFit today to have a chat about joining our amazing local CrossFit community.

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Tips For Front Squats: Destroyer of Weakness

tips for front squats includes watch and sneakers and headphones and sports bra laid out on plain background

The front squat is one of the ultimate movements to expose an athletes weaknesses. It is also one of the best exercises to destroy those weaknesses and improve strength, balance, and mobility. You may find some tips for front squats useful as you continue to train.

If you know me, you know I am a fan of Zercher squats, which you can read about here. I also love front squats. Okay, I don’t really enjoy them that much but they are some of the best squats a person can do. Here are some reasons why, and some tips for front squats.

Why this movement is important

Weaknesses

A person’s back squat can be “cheated”. The weight being placed on the back of the shoulders helps balance a person. It also helps align the bar more directly over the mid-foot allowing the athlete to move more weight. 

There is less emphasis on core stability which means a beginner athlete should be able to load a back squat heavier. The front squat will illuminate weakness in the core, shoulders, back, and obviously the legs. It also will also paint a more detailed picture of an athlete’s mobility or lack thereof.

Safety

As the name implies, during the front squat the bar is in the front rack position and will fall to the ground. This means it will rest on the clavicle, the shoulders, and in the palms. 

If done correctly an excessive amount of forward lean and the bar will not be able to maintain its position. This acts the same way as a rev limiter on an engine. 

Someone who has incorrect front squat posture will be unable to squat heavy weight in the front squat. Therefore, the front squat is arguably safer than the back squat

Posture

While we are talking about posture, the front squat can help us desk-bound humans with our sloppy posture.

As an athlete becomes more advanced at the front squat their posture should improve more. Since the front squat requires more core strength, and a more upright torso, then these muscles are made stronger. This means your posture in daily life should improve as well.

Shoulder health

Nice smooth, supple shoulders will help you feel more confident in the front squat position. 

Mobility is a use it or lose it skill set. We are born with amazing mobility. Watch a small child move and you will see what I mean. Over our life most of us will lose mobility and range of motion. The good news is we are usually able to gain it back! 

One way to help that mobility is the front squat.  Ideally, we want the elbows to be pointed forward when we are in the front squat position, triceps should be parallel to the ground. 

If this isn’t the case for you, don’t be too down on yourself. Simply by attempting the front squat you are doing more mobility work than the large majority of people in the world. Here are some good ways to get started on mobility work, to kick you off in the right direction.

Simple tips for front squats:

  • Focus on range of motion instead of increasing weight quickly.
  • Make sure your heels stay on the ground.  The weight will try to pull you forward, by focusing on your heels you should be able to keep the chest more upright.
  • Find what width of grip feels comfortable on the bar.
  • Using pauses and tempos will help build a strong front squat without the need to increase weight.
  • If you have trouble getting the hips down and keeping the torso up, focus on ankle and hip mobility drills.
  • Balanced athletes should have a front squat that is roughly 85% of their back squat. If yours is less than that you should focus on increasing quad strength.
  • Use your elbows to lead you out of the bottom of the front squat.  Pushing your elbows up will help your torso open and your chest rise before the hips.

Want more tips for front squats? Set up your free No Sweat Intro with us today and start improving.

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10 Quotes Better Than Pre-Workout

man standing on bridge holding book writing down quotes better than pre-workout and thinking

I’ll be honest, I have never taken pre-workout. I just kinda take my workouts as they come. I just do my best if I’m tired. If I feel great with lots of energy, then it’s a great day. Either way I am thankful for the ability and opportunity to workout. Pre-workout or lack of it aside, I can’t be the only one who thinks a good motivational quote is inspiring. So here are 10 quotes better than pre-workout (or at least as good) to get you fired up for your next WOD.

Try picking a favorite and putting it somewhere you’ll see it. Put it on a sticky note in your home, or even make it your phone lock screen. Think back to it when you’re about to go into the gym, or any time you feel like you need a good dose of motivation.

Quotes To Pump You Up Better Than Pre-Workout

  1. Nobody cares what you did yesterday. What have you done today to better yourself? – David Goggins
  2. Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on discipline. – Jocko Willink
  3. If it’s endurable, then endure it. Stop complaining. – Marcus Aurelius
  4. It does not matter how slowly you go, as long as you do not stop.– Confucius
  5. If you’re not in the arena also getting your ass kicked, I’m not interested in your feedback. – Brené Brown
  6. Make sure your worst enemy doesn’t live between your own two ears. – Laird Hamilton
  7. Success isn’t owned. It is leased, and rent is due everyday. – J.J Watt
  8. If you aren’t willing to work for it. Don’t complain about not having it. – Toby McKeekan
  9. But did you die? – Mr. Chow
  10. When I step up in the place a-yo I step correct. – Theodore Roosevelt

If these quotes aren’t enough for you, give these ones a go. There are thousands of great motivating quotes for you to use to your advantage.

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My Dad, A Mustang, and Perfection

a mustang restored to perfection parked on a tiled ground next to another old car

Oftentimes starting is the most difficult part. We tell ourselves we will start eating healthy on January 1. Or we say next Monday, I will start going to the gym. We tell ourselves things like, now isn’t a good time, but in a few days it will be the perfect time to begin. In reality this is an excuse. Perfection isn’t attainable. This is just a way for us to justify not doing something we know we should. It reminds me of a saying, and a story.  

The saying is “Blablabla. Go workout”. Basically it is saying, yeah yeah yeah, whatever your excuse is, it sucks. Now go workout. You can make excuses but the situation will never be/remain perfect. And at the end of the day did you do something to improve your health or not? The story it reminds of will take a little time to explain but if you are tired of making those excuses it’s a great read. It goes like this.

The story of my dad, a mustang, and perfection

When I was in 7th grade, I was mowing yards for money. One yard was out of my neighborhood, so my dad would drive me there so I could mow it. One day we pulled into the neighborhood and we passed by a black 1968 Mustang coupe. It was gorgeous, and it took me about 1 whole second to fall for it. I HAD to have a ’68 Mustang.

Fast forward a year, I had been saving up my money, and had found a local 1968 Mustang coupe for sale. I paid $3,000 for it. It wasn’t black – it was white. And it needed A LOT of work.  

But it was mine.  

Back in high school I had a few things done, mostly mechanical, so I could drive it a little bit. My dad was excited about this restoration project and even enrolled in some night paint and body classes at a local technical college just so he could work on it himself.  

While I was in college we continued to work on it, but in reality, he did the majority of work. My dad was hung up on perfection. In his mind, you did not go to step 2 until step 1 was perfect.

His goal was for this to be a perfect restoration. He saw it as his gift to me that he make the body work and paint perfect. The years ticked by. I graduated college, and began my working life. Meanwhile, my dad kept trying to bring the car to perfection.

In 2016, about 12 years after buying the car, my dad was diagnosed with cancer. An aggressive and unsurvivable cancer. That June we finished the paint and body work, and in July of 2018 it was finally as done, at least as done as any project car can be. And guess what, it wasn’t perfect. A few months after the car was finished my dad passed away. He never said it, but I know the few flaws the car has drove him crazy.  

The moral of the story

There are still plenty of flaws, even in the paint and body. The car isn’t restored to perfection, and I hope it never is. If it was, I wouldn’t want to drive it or enjoy it for fear of making it imperfect. If it was perfect I wouldn’t see the flaws and hear my dad’s voice in my head explaining to me how he planned on fixing that. Anytime it got the slightest bit dirty I would want to detail it. 

But I drive it, I enjoy it, I use it. And best of all, it is a place for me to remember him.

The moral of the story is, there will never be a perfect time to start living a healthier life. It is better to just start, because planning on perfect is unrealistic. 

My dad’s mindset was step 1 has to be perfect to move on to step 2.  I encourage you to adopt the mindset of I can’t take step 2 if I stay on step 1. 

Love you and miss you dad.


If you are ready to take the first step on your fitness journey, click on FREE INTRO on our home page (here).

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What Makes A Good Athlete?

woman makes a good athlete wearing tights sneakers and sports bra in a running pose with hair in messy bun

There are several features that make a good athlete. And they’re certainly not all about physical fitness. Since we are a CrossFit box, we will mostly be talking about those who are members of a box/follow the CrossFit methodology. But personally I believe this applies to all fitness avenues.

First, being a member of a box automatically classifies you as an athlete in my book. Doesn’t matter if you have never been to a competition, and you may not ever want to. That’s fine. You are an athlete because you compete against others daily. When you come to the box and see the WOD, you are already deciding how you are going to attack it to give you the best results. Then you complete that WOD with others trying to beat you and you trying to beat them. That is competition – plain and simple.

However, you can be more than just an athlete. You can be a good athlete.

Coaches like good athletes

I don’t mean those with the fastest times, or heaviest weights. I mean those athletes who put effort in. 

They show up, they pay attention. They put effort in both in and out of the gym, they respect their limits, and they work towards their goals. 

Long before CrossFit was my job, it was my hobby. But before that, health and fitness was a hobby of mine. I enjoy spending time, effort, and money on CrossFit. 

Over the years of this being my hobby, I have learned that athletes like coaches have a responsibility. Athletes must take ownership of their training, not because they owe it to the coach or the box but they owe it to themselves. So what responsibilities do athletes have?

Making time in their schedule to workout

I get it, life sometimes happens and makes it hard to workout. 

But if you want to improve your health, or maintain your fitness you might have to make certain sacrifices. 

Waking up early, or telling your friend dinner will just need to be at 7 instead of 6 so that you can workout is not the end of the world. It’s important to prioritize working out.

Deciding what food to eat or not eat makes a good athlete

If I told you there was a magic pill that could make you healthier, fitter, feel better during and after your workouts, improve your sleep, help make you happier, get rid of a large amount of medications, and give you the body you have always dreamed of, you would without a doubt pop that pill. 

Guess what, that pill exists. It is food.

Making the proper choices, along with sleep and exercise, will give you that dream body.

Knowing which weights to use and when to scale back the intensity

Everyone wants to Rx a metcon, lift heavy weights, or get the most reps. But learning and knowing when that is good and when it is bad is important. 

Now, of course as a new athlete, you won’t know or have an idea. This is when it is your coaches responsibility. But after a while it becomes your responsibility.

If you know your 3 rep max thruster weight is 115 lbs, attempting Kalsu Rx isn’t smart and in fact it can be dangerous. I think I speak for all coaches when I say they would much rather you scale back and not get hurt than go Rx and hurt yourself or lose the stimulus of the WOD.

Providing proper and accurate feedback to the coach makes a good athlete

I try to make sure and ask all of my athletes how they feel before or during the warm-up. I also try to ask them how their lifts are feeling and then I even check after the metcon to see how it was for them.

I am sure they hate it, but it allows me to determine if something should be modified that day or in the future. My responsibility as a coach is to coach, the only way I can do that effectively is to have feedback.

Good athletes listen to their bodies

Some days are tough. You’re sore, you ate a whole large pizza by yourself the night before. You didn’t sleep well. Work is stressing you out. You have an injury that is not healed yet.

No one knows your body as well as you.

Pain is how your body communicates with you. There is strength in being able to push past the uncomfortable WODs but there is a different strength in being able to know when your body has had enough. Listen to your body.

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Competition Motivation Theory

two volleyball athletes using competition motivation theory passing a ball over a net

Competition motivation theory is the idea that we perform better when we compete with others. Put simply, competition drives results.

Working out alone has pros and cons

Over the last 4-ish years, I’ve done the majority of my daily fitness by myself. I sometimes enjoy this because it is just me, and I can use it to plan my day, consider a topic at hand. It lets me think through a problem I have in life, or go into zen mode.

For most people, working out alone is tough. You have to be very self motivated and highly dedicated. There is no one there to peer pressure you into getting up, or pushing yourself in the workout. 

Being alone makes it easy to back off of the intensity. No one is expecting to see you thrive. And while you may get the time to yourself no one is cheering for you or your accomplishments. It can become very lonesome.

One of the biggest issues training alone is that there is no competition. It is just you, you don’t have anyone to help push you and no one to gauge your pace. 

CrossFit thrives off competition motivation theory

I don’t know if this is true but it makes for a good story. I remember hearing someone talk about something Greg Glassman (founder of CrossFit) said. Supposedly it was something along the lines of, ‘put two people in a room with a clock and a task to complete and they will kill themselves to beat each other.’

I can’t seem to find if he actually said that or not but it brings up a good point. If you want to get better, you need competition. It is one of the reasons CrossFit allows affiliates to open right across the street from each other. The best ones win. 

Healthy competition is good. It helps produce the best results. Many people struggle to stay motivated, and competition really helps.Without competition, results become stagnant and fall to the lowest point allowed.

Competition also drives innovation and new ideas. Why did the butterfly pull up become a thing? It was the innovation of athletes trying to fit in more work in less time, because they wanted to beat their competition.

Use your competitive nature

I love seeing a competitive nature in people, particularly in the gym. I can watch people work out and tell who has it and who doesn’t.  

Some people just move at their pace. It doesn’t matter if they could beat the person next to them or not, they are steadfast in their own pace. I honestly admire these types, I think they are mentally and emotionally strong in a certain sense. They don’t allow others to persuade them easily. It is a trait I find attractive.

Equally as attractive is that push and fight that others show. I am definitely this type. You might be a new athlete scaling every movement and weight while I am doing Rx, I don’t care, I still want to finish before you. 

Watching these types brings me joy. You see the glances at their competition, and then to the clock. You see them pick the pace up. Their faces usually have a pained expression, and they are gasping for breath but they continue to push. Usually, at this point, their competitor is onto them, and they start pushing harder. It soon becomes an all out sprint to the death. This is competition motivation theory in practice.

Luckily, I have yet to see anyone actually die from this. What actually happens is both athletes win. They used each other to push and finish a WOD they may otherwise have backed off of and just gone through the motions to complete. 

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