Earlier this year, CrossFit legend Cole Sager shared via social media that he would not pursue a spot at the 2025 Games. He was finally hanging his jersey up after 11 years competing on the big stage.
- A husband, father of two, and the president of CompTrain, Sager has entered a new phase of life – that of a mentor, leading and guiding athletes who seek to pursue their dreams of competitive fitness.
With the 2025 Games quickly approaching, Sager reflected on his time spent competing and had words to share with those about to do so for the first time.
Here is Sager’s “Letter to the Rookies”:
“Time will stand still this next month. You’ll pack your days with more work and deeper mental engagement than you probably ever have. You’ll feel the urge to obsess over everything, analyze every detail, and dial in every 1%. You don’t need to. Honor the hard work you are doing, and all that will follow. What’s far more important is being present and enjoying the journey.
“Eleven straight CrossFit Games went by in what felt like a few short years. So be where your feet are — be present. Don’t carry the weight of pressure. It’s not real. You are capable — know that. You’ll perform to the level of your preparation, so prepare well and be content with that! If you’re proud of your preparation, then you should undoubtedly be proud of your performance at the Games.
“Enjoy Games training. It’s a season like no other.
“Nobody is actually training as much as social media makes it seem. Trust your gut. Take your rest days. Don’t overdo it. Let your body come into the Games healthy and eager to compete.
“Do your best to make the most of every moment. Laugh. Connect with the judges. Thank the volunteers. Take every picture with every fan that asks.
“And when you step onto the competition floor for the first time, look up. Take it all in. Very few people get the honor of displaying their craft in front of thousands. It’s a privilege to feel those butterflies. You’re ready to unleash them.”
With Sager’s words on our minds, we reached out to some other past and present Games veterans to share their words of advice as well. And while these suggestions apply most directly to CrossFit Games rookies, they can provide some insight for anyone taking on a new and exciting or nerve-wrecking moment.
7 CrossFit Games Vets Give Advice to the 2025 Rookie Class
Sam Briggs – 2013 Fittest Woman on Earth; 2023 Fittest Woman, 40-44 Age Group
“Don’t be scared to talk to the other athletes, even those you feel are your idols, everyone’s in the same boat and feeling the same nerves! You’ll make some amazing friendships, and the time between events becomes a whole lot more fun.”
Josh Al-chamaa – 2023 CrossFit Games Team Champion (CrossFit Invictus)
“Compete to win.
“Sounds crazy, but so many lose the fight by the excitement of just being there. But when all is said and done, the memories you make are made worth it when you know your effort matches your capabilities. Don’t be dazzled by the lights, you are the one performing, and your work got you on the stage. Let the spectators enjoy the show while you give everything you have.
“My greatest memories of my winning year with the team were simply how dialed in we were. We were the crazy looking team that even did warm-ups in sync. But by the final day, we weren’t the only ones. Focus was applied to one event at a time, never thinking beyond the task at hand. You may be a rookie, but you are worthy.”
Ellie Turner – Three-time CrossFit Games Competitor
“Really soak up the process of training for the games. Don’t get me wrong, the Games are cool to compete at, but the memories are made in the moments leading up to it.
And then when you’re at the Games, make sure you’re proud of yourself no matter what! You worked hard enough to give yourself the opportunity to compete at the CrossFit Games, which not many people can say.”
Emily Rolfe – 2024 Third Fittest Woman
“Don’t stress that it feels like you don’t belong. Go have fun competing with and against the girls you’ve looked up to for so long. The confidence and results will come as the years go on.”
Sam Dancer – 2023 Fittest Man, 35-39 Age Group
“If it’s your first time at the Games, congratulations, you are fit. I hope you arrive healthy as well. Don’t overlook the fundamentals. Stay on top of your nutrition. Carbs, water, and salt. Don’t let that be the reason you bonk a workout. Be prepared at all times to replenish. Good warm-ups, and cool-downs go a long way. Mental reps cost nothing; practice the workout flow in your mind so you limit potential for costly mistakes. Every second counts.
“It can be an overstimulating week. Take advantage of any time you have to rest. Sleep is a secret weapon. Good luck and have fun.”
Katrin Davidsdottir, 2015 and 2016 Fittest Woman on Earth
“To focus on doing your best and not get caught up in comparison or expectations. I remember my first two years being SO excited to qualify and compete. Still, as soon as I got there I was seeing these athletes I had looked up to and watched YouTube videos of. So I kind of felt like I maybe didn’t belong there competing against them – it let to the experience falling very short of my expectations and I left to enjoying it and very disappointed in myself.
I wish I had gone in there, relying solely on my training and trusting that doing my best would yield the best outcome and allow me to have the best experience competing on this big stage for the first time. In 2015, when I went in expecting nothing but my best effort, I started having the most fun I ever had competing and delivering my best performances!!!”
Brent Fikowski, Three-time CrossFit Games Podium Finisher
“You never know what the branding guidelines are and how many clothing articles you are given to wear. So I’d recommend bringing extra unbranded underwear and socks. Also, bring a weight belt, a hat, and sunglasses that are unbranded or that you can easily cover the logos with tape. Be sure to pack a generous amount of extra food for each day. The days can be especially long, with early briefs and late workouts you can be on-site for 12 hours with 4 workouts, and overpack your cooler with food!”
Good luck, rookies. We’re rooting for all of you. See you in Albany!
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Featured Image: Crispy Dudes, @crispydudes / Instagram
