Modern WisdomUnderstanding Fitness As A Competitor | Steven Fawcett | Modern Wisdom Podcast 155
CHAPTERS
- 0:00 – 0:44
When CrossFit gains stall: unbundling lifting, conditioning, and gymnastics
Steven opens with a core principle for competitors: general CrossFit works well early on, but progress eventually plateaus. When that happens, the solution is to separate major modalities, build them up individually, then recombine them closer to competition.
- •Beginners can improve for months (sometimes years) with regular classes and mixed sessions
- •Plateaus in strength, fitness, and gymnastics signal a need for a new approach
- •Split training into dedicated blocks: weightlifting, conditioning, gymnastics
- •Re-integrate the modalities later to convert improvements into CrossFit performance
- 0:44 – 0:59
Setting the scene in Wigan: quick catch-up and podcast kickoff
Chris introduces Steven and the setting—Steven’s garage gym/man cave in Wigan. They ease into the conversation with light banter and context about Steven’s recent travel.
- •Chris arrives to record in Steven’s personal training space
- •Friendly rapport and tone-setting before getting technical
- •Transition toward discussion of recent competitions and performance
- 0:59 – 2:19
Why Miami/Wodapalooza was the most fun comp Steven’s had
Steven explains why this particular competition felt uniquely enjoyable. The mix of teammates, a larger crew, and the ability to switch between focus and fun made the weekend stand out.
- •Team environment and familiar crew boosted enjoyment
- •Clear “on/off switch” between event focus and downtime
- •Steven contrasts this with past competitions where he was overly locked-in
- •Importance of social dynamics in competition performance
- 2:19 – 4:14
Competition focus vs relaxation: finding each athlete’s optimal balance
Chris probes how athletes can stay intense while still recovering mentally between events. Steven argues the right balance is highly individual and depends on stakes, personality, and experience.
- •High-stakes events make “switching off” harder
- •Athletes differ: some socialize; others go full ‘hermit mode’
- •No universal rule—coaches must tailor approaches athlete-by-athlete
- •Personality differences are visible even at elite levels (e.g., Games documentaries)
- 4:14 – 7:18
Competition weekend fundamentals: sleep, food choices, and energy management
They discuss practical rules that matter across most athletes, especially sleep and fueling. Steven shares his own patterns—falling asleep is easy, but waking early from nerves is common—and emphasizes banking sleep beforehand.
- •Sleep is the least negotiable performance lever during competition
- •Adrenaline often causes early wake-ups even when exhausted
- •‘Sleep in the bank’ in prior weeks helps offset competition-weekend disruption
- •Nutrition is individualized; Steven prefers solid, bland meals (sweet potato + white meat/fish)
- 7:18 – 16:37
Coaching by competing: why athletes learn faster when you’re in the trenches
Steven describes how he uses competitions and shared training to educate younger athletes in real time. Leading by example helps athletes absorb the tiny execution details that are easy to miss in a purely coach-to-athlete relationship.
- •Side-by-side competition creates stronger “learning transfer”
- •Athletes imitate habits they see: warmups, equipment choices, pacing routines
- •JST’s recent progress with younger athletes is linked to this hands-on model
- •Micro-details (shoes, belts, warmup behaviors) become teachable moments
- 16:37 – 17:52
JST’s track record: firsts, Games appearances, and building credibility
Chris asks about JST’s achievements and Steven lists key milestones. They frame these results as proof that the system and culture behind JST have produced repeated high-level outcomes over time.
- •Steven was among the first British males to qualify to the Games via the then-structure
- •JST became the first British team to reach the Games (team formats evolving over years)
- •Multiple Games cycles across 2015/2017/2019 era
- •Experience across individual and team competition contexts
- 17:52 – 22:14
‘Inches’ that create ‘miles’: small technical and lifestyle details that compound
Steven explains JST’s competitive edge as consistently doing many small things correctly. He gives concrete examples—like when to use lifters or how to perform strength pulls—to show how minor execution choices add up over months.
- •Performance gains come from stacking many small optimizations
- •Strategic equipment use (e.g., introducing lifting shoes closer to competition)
- •Technique specificity (e.g., resetting snatch deadlifts vs touch-and-go for transfer)
- •Lifestyle professionalism: recovery, meal timing, supplementation, session approach
- 22:14 – 29:13
CrossFit as training method vs CrossFit as sport: why elite prep isn’t ‘constantly varied’
They unpack CrossFit’s identity conflict: group fitness classes versus elite sport preparation. Steven argues elite training is often repetitive and progression-driven, not random variety, because it must reliably build capacity and skill.
- •Class environment tolerates variety; elite sport requires targeted repetition
- •‘Constantly varied’ is useful for general fitness, not optimal for high performance
- •Elite athletes repeat what works, refine it, and progress it systematically
- •Professional culture separates ‘fun training’ from ‘competitive preparation’
- 29:13 – 37:55
Progressive overload and periodization: building bases, then blending for event specificity
Steven outlines how JST periodizes: develop rowing/running, gymnastics, and lifting separately, then combine them closer to competition. He explains why copying specialist programs (elite runners/gymnasts/weightlifters) is often too advanced for CrossFitters, making simple progressive overload highly effective.
- •CrossFitters lag specialists; simpler methods can produce large gains
- •Separate modality blocks raise ceilings (volume, intensity tolerance, skill execution)
- •Blend modalities later to prepare for ‘skill under fatigue’ demands
- •Avoid the trap of repeating a single Open workout as the main improvement strategy
- 37:55 – 58:00
How often should you compete (and qualify)? Goals first, then a sustainable season
They tackle the question everyone asks: competition frequency. Steven’s answer depends on intent—fun vs long-term performance—and he recommends a limited number of priority competitions clustered together, leaving a long off-season for development.
- •Clarify why you compete: enjoyment vs peak development
- •Suggested cap: ~3 competitions/year for many athletes, spaced 6–8 weeks apart
- •Plan seasons around key events (e.g., Open + major comps) to create a true off-season
- •Qualifiers count as competition stress—prioritize and avoid being pulled by hype
- 58:00 – 1:11:45
The post-competition crash: CNS fatigue, identity whiplash, and recovery planning
Chris asks about the psychological and physiological aftermath of big competitions like the CrossFit Games. Steven describes his 2015 crash—needing far more rest than expected—and explains how awareness, spacing plans, and genuine downtime prevent burnout and preserve longevity.
- •Competition stress is more than reps: adrenaline, nerves, and ‘fight mode’ load the system
- •2015 Games aftermath: planned 3 weeks off wasn’t enough; needed much longer
- •Post-event slump resembles performers’ post-show comedown (DJ analogy)
- •Best practice: don’t schedule immediate follow-on events; reset mind and body first
- 1:11:45 – 1:18:06
Knowing when to push vs when to back off: health signals, life priorities, and longevity
They close with a practical but hard question: how to tell if you’re doing too much or not enough. Steven shares personal markers—illness frequency, relationship strain, business pressure—and how his priorities shifted with age and family, reframing training as one part of a larger life system.
- •Overreaching shows up in health: recurrent infections and chronic fatigue are red flags
- •Use life quality (relationships/business stability) as an early warning system
- •Avoid forcing motivation right after major peaks; wait until desire returns naturally
- •Longevity requires resets—parallels drawn to athletes like Tyson Fury and Kara Saunders
- 1:18:06 – 1:19:08
Where to find JST Compete: programs, platforms, and getting in touch
Chris gives Steven a chance to plug JST and direct listeners to resources. Steven shares the main channels for programming, information, and contact.
- •Instagram: @JST_Compete
- •Website: JSTCompete.com
- •Programming hosted via Fitter Training platform
- •Contact via email/Instagram for help choosing options
