Steven Fawcett30 March 2020

Understanding Fitness As A Competitor - Steven Fawcett - #155

0Frameworks

8Insights

Insights & moments

The myth-busts, hot takes, explainers, and tools worth keeping.

Myth Buster· 1

Myth Buster38:00

More Competitions Don’t Make You Better — They Hold You Back

Contrary to popular belief, competing frequently doesn’t improve performance. Steven Fawcett argues that over-competition leads to overtraining, poor recovery, and stagnation. Instead, he recommends no more than 3–4 competitions per year with long off-seasons for focused development.

Competing too often disrupts training volume and intensity.
Recovery takes weeks, not days, after a major event.
Top athletes need offseasons to specialize and rebuild.
Long-term progress comes from focused training, not constant testing.

“If you compete once a month, you just see how that stops someone progressing. It’s not sustainable.”
Steven Fawcett · 42:00

#overtraining#competition-frequency#periodization#athlete-longevity

Explainer· 1

Explainer58:00

Why Competitions Are CNS-Draining, Not Just Physically

Competing isn't just physically exhausting — it's a massive central nervous system (CNS) and emotional event. The adrenaline, pressure, and public recognition create a high-stakes environment that leaves athletes mentally drained afterward, not just physically tired.

Competitions trigger intense CNS activation due to adrenaline, nerves, and public performance.
The emotional 'crash' after a competition can be more impactful than physical fatigue.
Returning to normal life after the spotlight can lead to a psychological 'slump'.
This post-competition low is similar to what performers like DJs experience after big shows.

“It's not just the physical effects of the competition — it's that dump. You go from having roars and dolphins flying to then suddenly being…”
Steven Fawcett · 60:00

#cns-fatigue#mental-recovery#post-competition-slump#athlete-psychology

Story· 2

Story01:00

How a Supportive Team Culture Balances Focus and Fun

At a recent competition in Miami, Steven Fawcett competed with a close-knit team including Taylor, Mikey, Reggie, and others. The group balanced intense focus during events with lighthearted fun afterward, creating a joyful experience that enhanced performance without sacrificing seriousness.

The team included experienced athletes like Taylor, Mikey, and Reggie.
They maintained laser focus during warm-ups and events, then quickly shifted to having fun.
This balance made the experience more enjoyable and sustainable.
Contrasts with athletes who stay 'in the zone' and miss out on camaraderie.

“There's a kind of laser-sharp focus when it's time for the event... and then 10–15 minutes after, it's just back to having a good time.”
Steven Fawcett · 01:50

#team-dynamics#competition-mindset#athlete-culture#mental-balance

Story07:30

Why Coaching by Example Works in CrossFit

Steven Fawcett shifted from a traditional coach role to training and competing alongside his athletes. This hands-on approach allows younger athletes to observe and absorb subtle details — like gear choices or technique cues — that they might miss from verbal instruction alone.

Fawcett now trains and competes with his athletes instead of just coaching.
Athletes pick up small, crucial details by watching his habits.
Examples include when to wear lifting shoes or belts.
This method builds trust and accelerates learning.

“When you're in there getting involved and doing it with them, they ask: 'Why are you doing that? Why not wearing a belt?' — all…”
Steven Fawcett · 10:30

#coaching-philosophy#athlete-development#lead-by-example#crossfit

Q&A· 1

Q&A04:30

How Top Athletes Sleep During Competition Weekends

Despite exhaustion, many elite athletes struggle with sleep during competition weekends due to anxiety and adrenaline. Steven Fawcett shares that he rarely has trouble falling asleep, but often wakes up hours early, mentally rehearsing events, losing two to three hours of rest.

Athletes often lose sleep due to mental arousal, not physical fatigue.
Fawcett typically wakes at 4 or 5 AM, thinking about upcoming events.
He emphasizes banking sleep in the weeks leading up to competition.
Sleep is non-negotiable and consistent across all athletes.

“I would wake up a couple of hours earlier than usual... because you start thinking: 'Games, there's only five miles into the floor in front…”
Steven Fawcett · 05:00

#sleep#recovery#competition-prep#mental-health

Tool· 2

Tool06:30

Why Bland Food Wins During Competition

During competitions, Steven Fawcett sticks to extremely bland food — sweet potatoes and white fish — to avoid digestive issues. He avoids anything spicy or rich that could cause reflux or discomfort under high stress and intensity.

Preferred intra-competition foods: sweet potatoes and white fish.
Avoids sauces, spices, and rich foods to prevent reflux.
Digestive comfort is prioritized over taste during events.
Simple hydration and electrolytes are also key.

“It's really bland, just sweet potatoes and some white meat — you don't want to be out of breath with fishy burps.”
Steven Fawcett · 07:00

#nutrition#intra-workout-fueling#digestion#competition-tips

Tool63:00

How to Handle the Post-Competition Emotional Crash

Steven Fawcett experienced a deep slump after the 2015 Games, struggling to return to normal life. He now prepares mentally for the 'crash' by expecting it, taking time off, and not making immediate plans — allowing his mind and body to reset before returning to training.

The post-competition emotional drop is normal and predictable.
Fawcett now expects it and plans for downtime.
Avoids scheduling another competition too soon.
Allows motivation to return naturally, not forced.

“Just being aware that it happens and it's normal — that helps greatly.”
Steven Fawcett · 63:30

#mental-health#recovery#athlete-longevity#post-competition

Takeaway· 1

Takeaway20:00

Small Details Add Up to Big Gains Over Time

Steven Fawcett emphasizes mastering tiny details — like when to wear lifting shoes or how to reset between deadlifts — because doing many small things right compounds into major long-term improvement. He calls these 'inches' that become 'yards' and eventually 'miles'.

Small details include gear use, recovery habits, and technique cues.
Doing 10 'inches' right for six months creates compounding gains.
Elite performance comes from consistency in minutiae.
Education helps athletes make their own smart decisions.

“All of them done the right way over one week is ten inches. Over six months, it starts to snowball — inches to yards to…”
Steven Fawcett · 20:30

#performance-habits#long-term-growth#athlete-education#coaching