Compete Every Day

A post from Coach Andrea..

2012 Regionals
2012 Regionals

CrossFit won me over for so many reasons: the community, the coaches, the competition side of it, the way it holds me accountable, the constant challenge it presents to my body and mind. One of the coolest aspects of CrossFit is how every day can be looked at as a mini competition. I think that very often the word “competition” scares or gives people anxiety. I am here to tell you that it should not. It should make you excited and make you motivated. As a CrossFitter, go into a workout and give yourself a challenge or a goal to meet, and compete against yourself. Whether its getting a PR on a barbell movement, using one less band for a couple of pull ups, stringing together 2, 3, or 50 double unders, or running a mile a few seconds faster than you did the month before, that sense of competing against your previous scores and times should push you. I guarantee this will not only make you a better CrossFit athlete, but improve the way you spend that one hour in the box, and aid you in accomplishing whatever reason it is that you do CrossFit.

With all this being said, one thing that I have found so helpful is writing down all my times, scores, weights, and skills worked on after I have worked out. Keeping a journal of your fitness history serves well for many purposes. It is a good tool to refer to when going into a new workout to reference what weight or band you should use. That way you do not have to spend tons of time trying out weight before the workout and have more time to work on things like form! Two, your workout journal should be used to track your progress. When having a bad day in the gym one of the best things to do is look back at your journal and see how much you have progressed. Recently I looked back to over a year ago and was shocked and thrilled to see things that I could barely do that I now do with no problem. It’s a little boost in your self-esteem and confidence when your Monday morning workout just didn’t go as planned. Writing down your notes will hold you moew accountable; knowing that you are writing down your scores and times sets the standard for future WOD’s. Seeing it written out, and challenging yourself to work hard next time to beat that previous time or score is a fun way to look at your journey of exercise.

Lastly, lets make a point to also write in the comment section your score after each WOD. This is another way to not only hold yourself accountable but to also push your friends and workout partners a bit. This should be looked at as fun! Believe me, no one is judging – we all have weaknesses, and things that need to get better. Throw it out there, show where your weaknesses fall and also show off your strengths and PR’s. The CFS community wants to see when you made progress, beat and old Hero WOD time, or when you get that snatch PR!

Mary Chris
Mary Chris

Ring work
-Iron Cross

Toes to Bar

Rest 10 minutes

Run 1 mile or Row 2000m for time


  • Ryan Gould

    01/24/2014 @ 2:06 pm

    WOD 1: 7:23 with KtE and blue ball
    WOD 2: 9:03 2k row

  • Em Porter

    01/24/2014 @ 3:37 am

    Alright, new resolution – to put my times/scores up here!
    WOD1: 6:23 Rx
    WOD2: 8:03 2k – felt god awful.

  • Kelly

    01/24/2014 @ 1:57 am

    Wod 1: 7:21 but hit the 9 ft target so I could keep moving.
    9:09 2k row. 1st time doing this for time. Would like to be under 9 min in 30 days. If anyone wants a rowing buddy we can suffer together.

  • nicole dholakia

    01/24/2014 @ 1:56 am

    Andrea….I echo all of these AWSOME and positive posts. YOU ARE AMAZING, true story.
    WOD 1: 6:26 kta
    WOD 2: 8:34 (not my best work;))

  • Kristin

    01/24/2014 @ 12:36 am

    Great post Andrea. The competition aspect of Crossfit is what drives me in every WOD and is probably why I love Crossfit so much. I will rarely get as a good a workout on my own as I will in a class at Southie. Maybe that says something about me, but having people around me pushing me to do better always gives me a better workout. (ie I linked 11 pull-ups mid WOD for the first time during the FRC WOD Sat. because I didn’t want to let my teammates down). And most of the time my fellow Crossfitters probably don’t even know that they are making me better. But I certainly measure myself the likes of Petra, Kara, Kelly, Urso, and the Guytons, just to name a few. Thanks guys and everyone else. Also keeping track of what you do can only help you get better. I try and write down everything so I know how I did last time.
    WOD 1: 8:52 with 10# ball. Need to work on T2b reps and was resting legs for FRC WOD on Sat. WOD 2: 8:55 2k row. Not the greatest. I usually run in these situations, but I was afraid of the cold and ice.

  • JBo

    01/23/2014 @ 11:26 pm

    Great post, Andrea! And thanks for pushing yourself, since it helps everyone else push themselves as well.
    Ring work: Went much better than I thought it would
    WOD1: 12:29 Rx-ish (a few reps on the last 2 sets of T2B were more like T-almost-2B) – I find these longer sets of T2B really challenging. Definitely not one of my better WODs. On the bright side, 20lb wall balls seem to be becoming more manageable.
    WOD2: Opted for the mile run at the 4:30pm class. Did it in 8:22. It actually felt REALLY good to run. And an hour later my lungs feel absolutely fine.

  • vicious1fan

    01/23/2014 @ 9:47 pm

    Great read!! Thanks for your thoughts and continued motivation!

  • Ben Goodkind

    01/23/2014 @ 8:37 pm

    Great post, Andrea. Joining my fellow 530HTK beasts with the regular blog posts is something I’ve been meaning to do for a while, so here we go:
    WOD 1: 5:51 (Rx)
    WOD 2: 6:50 (1 mi. run in the arctic)

  • Mike Quigley

    01/23/2014 @ 8:17 pm

    5:22 RX. 7:37 mile run at noon. haven’t run in a while, calves (calfs?) were cramping up a little. The run wasn’t as cold as I expected, and I can safely say it was better than rowing a 2K. I’d run 2 miles rather than row a 2k, and I even kinda like rowing.
    And, You gotta log. I’ve been using myWOD and it works really well. Logging helps you compete against yourself – which is really the idea – continuous improvement. kaizen.

  • Petra

    01/23/2014 @ 6:58 pm

    Nice post, Andrea. I was really good about writing everythign down my first year of crossfit, but then last year I fell out of the habit. Time to pick it up again!
    WOD1: 7:35 RX. T2B need work…thanks Amy for the tips!
    WOD2: Ran a mile, but didn’t look at the timer. Around 8 minutes. You would think the 5-degree weather would make you run faster, but it was also dark outside.

    • Kara

      01/23/2014 @ 9:04 pm

      I did the opposite of Petra. I did not keep track of any of my workouts the first year. It was a real bummer because everyone kept talking about how much they had improved and their PRs and I was always thinking “Gee, these wods are still so hard for me, I guess I haven’t improved at all!” What a dope I was. I WAS improving and lifting more weight and doing more rounds on everything but because I didn’t keep track, I had no idea.

      The great part about CF is competing with yourself to get a little better at everything. Keeping track of all your progress will make it impossible to feel bad about what you can’t do and will make you see the things you can’t do yet as challenges to work towards rather than reasons to have a pity party.

      That said, I took the day off, so no wod to report.

  • Anonymous

    01/23/2014 @ 6:35 pm

    Andrea has some great points! Keeping a journal of your workouts, looking
    back at your accomplishments…both are excellent ideas, good self-esteem
    builders, and help with getting better at CrossFit. But, with all due respect, I must play devil’s advocate here a little bit. I feel that sometimes people put a little too much emphasis on competition, looking at other’s numbers/times, and getting PRs.
    At the end of the day, I believe it should truly be about getting a great workout with a great group of people and being healthy! Sometimes that competition aspect pushes people to do things they probably shouldn’t be doing. For example, Jimmy is chasing Johnny throughout the whole WOD and they are almost done and he is now ahead of him. Suddenly, Jimmy feels a little twinge in his shoulder because he is starting to let his form digress because he is so consumed with beating his friend. However, he pushes through the pain so he can beat Johnny’s time. Jimmy beats Johnny in the WOD, but in reality, the WOD beat Jimmy. He is now
    in a lot of pain and ends up with a shoulder injury…an injury that could have
    been avoided. We all experience the thrill and adrenaline rush and sometimes let that guide us instead of listening to our bodies. I think everyone, no
    matter what your age, should also be thinking about longevity and overall
    health and wellness. Getting better, moving faster, lifting heavier is all fabulous as long as it’s done safely and as long as you constantly stay in tune with your body and listen to it. Some pain is ok to push through—some pain is not. Egos need to be put away in your gym bag everyday. Remember what you are
    here for—to get fit, be healthy, and enjoy yourself! What you do in your twenties and thirties will affect you for the rest of your life.

    Also, sometimes being so concerned about times and rounds and reps and weights makes people feel bad about themselves. Should that be the case? No, of course not! And many won’t admit it, but I’ve seen a lot of people completely bummed out and down on themselves after a WOD or lifting session. They start feeling “less than” because they aren’t as good as Sally or Suzie.
    Or they were 20lb below their PR and become completely disappointed in
    themselves. They beat themselves up mentally and think “if I only did that” or “if I only did this.” Dr. Rockett said something to the effect of “You are still a good person, even if you can’t do a muscle-up.” And I think that’s what
    so many people fail to realize. Anyone who does CrossFit should be proud of themselves. Proud for pushing their bodies and doing things many never imagined they could do. Proud for being healthy and choosing to workout instead of getting that beer after work or proud for getting up a little earlier to get that workout
    in. At the end of the day, does it truly matter if you can overhead squat 100lbs or more over your body weight? Maybe if you are an elite athlete who does
    CrossFit for a living it does, but not for the average Crossfitter. If your pull-ups suck, does that change the type of person you are? Definitely not! Most people won’t become elite CrossFitters and that’s ok. People should strive to be a better, healthier version of themselves. What your time is for the workout or what weight you push pressed is not going to change the wonderful person you are inside… people should never leave Southie or any CrossFit box bummed out! Sorry for the
    long post–Just wanted to throw that out there!

    • amy

      01/23/2014 @ 7:47 pm

      Hey anonymous. I think you have all very good points and I totally agree with you. However, I think you have interpreted Andrea’s post differently than she had intended. Andrea was really speaking about accountability and that what is is wonderful about CrossFit is that it is measurable and repeatable. You have the ability to see factual results rather than just going through the motions. By journaling you can see how far you have come since the beginning and use that as motivation and encouragement on good days and bad.

      There is nothing wrong with getting the push from a classmate and having a little friendly competition, and by no means do we think that everyone is meant to compete in competitions. Competing is a great way for athletes to face their weaknesses and I believe it increases the desire to have integrity with movement, but it is definitely not for everyone. No one should ever be pushing through any sort of injury, and that goes back to personal responsibility. Pushing yourself and wanting to be better each day is much different than letting your ego take you beyond your limits. Train smart always.

      I think Andrea would agree with many of your points too. We do CrossFit to feel good, enhance our fitness, and to have fun. Everyone should be proud of what they have accomplished. But how do you know what you have accomplished if you don’t care about time, weights, and reps? I know that’s what keeps me interested.

      • Anonymous

        01/23/2014 @ 8:57 pm

        Totally understand, Amy–I agree with your points as well and think Andrea’s post was excellent! I was just offering another point of view. A lot of my buddies do CrossFit too at boxes all around and I’ve just seen what I mentioned above and thought I’d throw it out there. They get all bent because they didn’t snatch as much as they have in the past or get upset when they are the last one done with the WOD. I am guilty of that at times but try to redirect my focus. I used to think it was a guy thing because I saw it with me and my friends but then saw it happen with girls I knew too.

        • Amy

          01/23/2014 @ 9:56 pm

          Thank you for throwing it out there. I do think it is important to remind ourselves about why we are here, Lifetime Fitness! Just like Dr. Rockett said…I love that man. All good points, and a great reminder that our health should ALWAYS come before winning.

          Thanks for sharing 🙂

  • Sam Teplin

    01/23/2014 @ 6:30 pm

    WOD 1- 8:00 with knees to armpits and blue ball. The kipping on the knees to armpits felt good, so hopefully toes to bar kipping comes soon.
    WOD 2- 9:01.

  • Marc Piccuirro

    01/23/2014 @ 12:29 pm

    Solid post, Andrea. And only bc I’m a consistent poster I can say, it would be great to not only have us class goers post our times/weights but if the coaches aren’t hitting up the toastie program it would be great to see how you guys do on some of the WODs for the people. It’s kinda like the Open. I know my score isn’t going to beat Fronning’s but its nice to see how I stack up.
    WOD 1 good! 4:41
    WOD 2 not so good! 8:04. 4 seconds off my PR but I would admit that my rowing for distance is totally a WOD in progress

    • Marc Piccuirro

      01/23/2014 @ 12:42 pm

      Also, big ups to Ben for hooking up a strict muscle-up this morning.
      Today’s WOD from the main site:

      Three rounds for time of:
      5 Strict muscle-ups
      10 Strict handstand push-ups
      15 One legged squats, each leg

    • Marc Piccuirro

      01/23/2014 @ 1:27 pm

      Last post for the day, sorry.
      I have to say that Alec is already a consistent poster…when he beats the 530 times only that is!

    • Chris Wilson

      01/23/2014 @ 2:12 pm

      Good suggestion, Marc.

  • haley

    01/23/2014 @ 12:07 pm

    I couldn’t agree more about posting to the blog! Let’s get more consistent with posting our times, weights and thoughts on the workouts on the blog each day. It’s a great way to interact with members of the community, and it also makes it easier for you to look up your previous scores on benchmark workouts and lifts. Nice post, Andrea!

  • Goose

    01/23/2014 @ 3:27 am

    Great post Andrea! It’s amazing to see your progress each day as you continue to evolve into an incredible athlete. It’s definitely a testament to your goal setting, hard work and determination. Great advice for the rest of us that aspire to be like you. 🙂

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