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5 rules to succeed in CrossFit

CrossFit is a brand/type of training whose goal is to improve the “General Physical Preparedness (GPP)”, that is, to improve the levels of general physical fitness of each person.

This is accomplished by training the 10 capabilities recognized by CrossFit:

  • Muscle resistance
  • Cardiorespiratory resistance
  • Flexibility
  • Strength
  • Velocity
  • Power
  • Agility
  • Coordination
  • Balance
  • Precision

These capabilities are developed through functional training (a workout that is based on natural body movements) and high intensity training, a constantly varying workout.

With the passing of the years and the growth of the program/type of training, the first competitions began to appear.

It’s an expanding option and almost everyone has heard of it.

As a CrossFit athlete and coach, I will tell you the 5 rules that I consider the most important to achieve success in this type of training, both in training moments and in competitions.

Maintain focus and mental resistance

stay focused

One of the main rules for me, and the one I work most, is mental focus and resistance.

In my opinion, even if you’re one of the best athletes, if you’re not focused when you enter the ‘’ring’’, and you’re not prepared to feel comfortable in the discomfort, you’re not prepared to compete.

We have to accept the limitations of our body, respect the time it takes to evolve and adapt and focus on our strengths, so that we can transform our weaknesses into strengths.

For a while, this was a factor that limited my performance a lot. By working on this, the body will begin to respond faster. I felt a difference!

Maintain consistency

It’s important that you maintain consistency as you level up, that is, that your first repetition is equal to the hundredth.

CrossFit is one of the few types of training where talent doesn’t “talk” so loudly.

Because it’s an activity with a great diversity of exercises, you should train a lot during your preparation. This will require time, patience and consistency on your part.

Celebrate all victories

celebrate victories

It’s important that you celebrate all your “victories”.

Whatever your evolution may be, it’s an important milestone.

Not all of us evolve at the same pace, because we are all different and maybe some take longer than others, but we have to accept and respect this without ever giving up: Evolving little is always better than not evolving.

Therefore, if you perform your first muscle up or your first doubles, value them, small successes achieved successively will take you further.

Master the technique

perform exercises correctly

Although this is the fourth rule, it is perhaps the main one.

A good technique always comes first.

The goal in this type of training is to make your repetitions as safe as possible.

Those who train with good technique, train for a longer time, so they will be able to evolve faster, because the risk of injury will be smaller.

Although the intensity makes you forget the technique, and the competition encourages you to perform the movements more quickly, always make sure to perform the exercises in the “cleanest” and the most correct way possible.

Self-evaluate yourself


Before you compete, it’s important to know if you have good technique, if it’s consistent, and if competition motivates you.

In order to not have the worst experience of your life, you have to know what your goals are, and at what point you are, before competing.

Overcoming yourself is always important, as long as it doesn’t harm you in the long-term. Remember that the competition only lasts a few hours or 2-3 days, but the choices you make on those days may have consequences in the long-term.

Final Advice:

Something you should know: competing in CrossFit is really fun.

CrossFit involves several different components:

  • Physical component: the component that relates directly to the performance of the exercises.
  • Social component: a wonderful component. In CrossFit you can create a family in which everyone supports each other.
  • Strategic component: You don’t need to win any Workout of the Day (WOD) in order to win the competition. In a competition, you can be a champion by winning the 2nd or 3rd place during the competition, since the person who’s in front of you is always a different person, because the score is made by “sum”.

How can you know if CrossFit is, or isn’t, for you?

CrossFit is not for you if you don’t want to challenge yourself, if you don’t want to get out of your comfort zone, if you love routine, if you don’t want to learn new movements, and if you don’t want to meet new people and a very appealing and social environment.

If, on the contrary, you have the desire to evolve, to challenge yourself, to meet new people and to get out of the routine, than CrossFit is for you and I’m sure that, for some time, you’ll be “hooked” on this type of training.


The information included in this article concerns the authors opinion only.

About Tiago Sousa

Tiago Sousa
Tiago Sousa has a degree in Sports & Physical Education, he is a Personal Trainer and also a Crossfit L1 Trainer. He is a former competition swimmer with his own outdoor training business. He aims to bring more science to his area, helping people to achieve their goals in a safe way.

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