Six lessons to make the most out of CrossFit from Fee Saghafi

Let’s cut through the noise. CrossFit, like life, is full of flashy distractions, things designed to pull your focus away from what really matters. The PRs, the leaderboard glory, the rush to master the latest skill—all good in theory, but dangerous if they become the endgame. It’s easy to get lost in the hype, to confuse movement with progress, to mistake more for better. But the truth? It’s simpler than you think.

Here are six lessons, courtesy of Fee Saghafi, that every CrossFitter should etch into their brain. Trust me, these aren’t just words to gloss over—they’re principles to live by, whether you’re grinding it out at CrossFit 1864 or anywhere else.

1. Volume Isn’t Your Savior, Intensity Is

Somewhere along the way, we’ve all been seduced by the idea that doing more automatically means being better. More workouts, more sets, more sweat. But the dirty little secret of fitness is this: volume doesn’t make you fitter. Intensity does. It’s not about how much you do but how hard you hit what you’re doing. Go in, give it your all, and leave it all on the floor. Then stop. That’s where the magic happens.

2. No Skills Without a Strong Foundation

You want the muscle-ups, the handstand walks, the heavy snatches? Cool. But let’s be real—none of that means jack if you haven’t laid the groundwork. You can’t throw a fancy roof on a house with crumbling walls and expect it to stand. Master the fundamentals first, because without them, you’re just building castles in the sand. And you know how that ends.

3. Your Fitness Journey Isn’t a Race

In a world obsessed with fast results, the idea that slower is sometimes better is borderline revolutionary. But here’s the truth: fitness isn’t a race. It’s a journey that demands intention, focus, and patience. It’s not about how quickly you can get there but about getting there in one piece, stronger, wiser, and still hungry for more. Slow down. You’re not in a hurry, and if you are, you’re doing it wrong.

4. Ditch the Leaderboard as Your Compass

There’s a certain thrill in seeing your name climb the ranks, but let’s get one thing straight: the leaderboard doesn’t define you. It’s just a number, a temporary measure of one moment in time. Pride should come from the effort you put in, not from how you stack up against someone else. Be proud of the grind, the discipline, the day-in, day-out work. That’s what really counts. Compete against yourself, not the screen.

5. Your Diet Deserves More Discipline Than Your Workouts

We all love to talk about the grind, the sweat, the hustle. But here’s the reality: what you eat matters more than you think. You can crush every workout, but if you’re treating your diet like an afterthought, you’re missing the point. You wouldn’t run a high-performance machine on cheap fuel, so why do it to your body? Respect your nutrition. It’s not about perfection, it’s about discipline. Eat like you give a damn about your results.

6. Rest Means Rest, Period

Let’s not kid ourselves—rest days are real, and they’re crucial. Rest isn’t just an excuse to do a bit of light cardio; it’s a necessary reset. Your body needs time to recover, to rebuild, to come back stronger. Don’t cheat yourself by turning rest into another low-key workout. When it’s time to rest, really rest. Your body will reward you with better performance when you hit the grind again.

Wrapping It Up

CrossFit is about more than just how hard you can push—it’s about how smart you can be while pushing. These truths, laid out by Fee Saghafi, cut through the BS and get to the heart of what really matters. They’re not the sexy, Instagrammable stuff, but they’re the bedrock of real progress.

So next time you step into CrossFit 1864, or whatever box you call home, carry these lessons with you. Work hard, but work smart. Be disciplined in your nutrition, mindful in your training, and humble in your approach. And above all, remember why you started.

Because in the end, it’s not about the PRs or the leaderboard—it’s about becoming a better version of yourself. And that’s a journey worth taking.