If you have found yourself in a CrossFit box or a gym which offers functional fitness classes, you may have heard people talking about entering a competition. There are so many to choose from in the UK, from in-house comps in your gym to large arena sized weekend team competitions. And the good news is that you don’t have to be an elite athlete to take part.
Whether you're an experienced competitive athlete or someone who’s just beginning to explore the world of functional fitness, competitions offer far more than just a chance to test your physical strength. Events such as The Rainhill Trials provide incredible opportunities for growth, both in your athletic journey and in other areas of life. While elite athletes may steal the spotlight at the CrossFit Games, it’s the everyday athlete who can experience some of the most rewarding moments in their fitness career, through competitions.
So if you’ve been thinking taking part, but need a little encouragement - here are our
TOP 10 reasons why you should give it a go!
1. A Clear Goal to Work Towards
One of the most motivating aspects of participating in a competition is the clear, tangible goal it provides. Whether you're training for your first local competition or preparing for a bigger event, having a competition in sight gives your training a sense of purpose. It turns the day-to-day workouts into a series of building blocks designed to prepare you for something bigger. For many athletes, especially those who might struggle to stay consistent or feel disconnected from their fitness journey, a competition is a great way to refocus your efforts.
2. A Sense of Achievement
Functional Fitness competitions often become much more than just a race against the clock or a battle with other athletes. For many athletes, participating in a competition, regardless of their placement, can be a monumental achievement in itself. It’s not about winning but about stepping up to the challenge and giving your best effort. Completing WODs under the pressure of competition, knowing that you’ve given it your all, creates a profound sense of pride and accomplishment.
3. Face your Fears
When you put yourself out there and compete, you are demonstrating courage and a willingness to face your fears—whether that’s a fear of failure, fear of public speaking, or fear of performing in front of others. The confidence that comes from tackling those fears can be life-changing. This is especially true for athletes who may have previously doubted their abilities. Completing a competition provides an undeniable proof of just how far you've come, whether you finish first or last.
4. Building Mental Toughness for everyday life
Functional Fitness competitions are tough. They require not only physical strength but also an immense amount of mental fortitude. You must manage fatigue, push through discomfort, and stay focused in high-pressure situations. Whether it's dealing with the intensity of a timed workout or facing a movement you haven’t fully mastered, competitions provide real-life opportunities to test your mental toughness.
For the everyday athlete, mental strength developed during competition translates into everyday life. Learning how to push past physical pain, confront exhaustion, and stay resilient under pressure teaches valuable life skills that extend far beyond the gym. Developing the discipline to continue when things feel difficult, or when your body wants to quit, fosters resilience. Over time, this mental toughness becomes second nature, and it’s a skill that benefits all aspects of your life.
Mat Fraser, five-time CrossFit Games champion, highlights the importance of competition for growth:
"Competition forces you to push harder than you would in training. It forces you to give everything you have. That’s where you learn how to go beyond your limits.”
5. Improving Your Fitness
Functional Fitness competitions are designed to challenge every facet of your fitness. From strength to endurance, agility to flexibility, these events test all aspects of you capabilities. While it’s easy to get comfortable with your regular workout routine, entering a competition often forces athletes to train outside their comfort zones. Competitors are pushed to improve areas they may not have focused on before. Whether it's working on Olympic lifts, improving cardiovascular endurance, or mastering gymnastics movements, the preparation for a competition typically results in well-rounded fitness gains.
6. Work on your weaknesses
For the everyday athlete, improvements are not just about how you perform on competition day, but about the progress you make during training. You’ll likely see increased strength, improved stamina, and better mobility—all of which will help you become a more well-rounded athlete. More importantly, the feeling of accomplishing something that stretches you physically and mentally can be incredibly satisfying and reaffirming. It’s easy to get caught up in a routine, but competitions push you to work on weaknesses and expand your abilities in ways you may not have thought possible.
Rich Froning Jr., four-time CrossFit Games champion, talks about the growth and challenges that competition presents, stating:
"The beauty of competition is that it shows you where you are weak, where you need to improve, and it drives you to work harder than you thought you could.”
7. Creating a Strong Sense of Community
One of the most beautiful aspects of Functional Fitness training is the sense of community it creates. This sense of belonging and camaraderie becomes even more apparent in the competitive setting. Whether you’re competing at a local level or a regional event, the community support is overwhelming. The energy at competitions is contagious, with spectators and fellow athletes cheering each other on, regardless of skill level. In many ways, this shared experience is just as valuable as the competition itself.
For all athletes, this communal atmosphere can be incredibly motivating. You’ll be surrounded by like-minded individuals who understand the effort and dedication that goes into training. The support from fellow competitors, coaches, and spectators can serve as a reminder that you’re part of something larger than yourself. Even though it’s an individual competition, the experience is about togetherness. There’s a unique feeling of accomplishment when you compete alongside others who are all striving to improve and achieve their personal bests.
8. Document your Progress
Taking part in competitions will help you to document your progress over time. It’s sometimes hard to see how far you have come, when most of our time is spent chasing future goals. Competitions such as The Rainhill Trials, allows athletes to take part several times a year. Each time improving their rankings, or being placed in a higher level category. And then there are the set of professional photographs that are taken of each athlete - which are not just wonderful for social media profile pics, but you can see the physical changes in athletes over time.
9. Personal Growth
Functional Fitness competitions can be a major catalyst for personal growth. Stepping outside of your comfort zone to compete in front of an audience forces athletes to develop greater self-awareness and push past any lingering self-doubt. When athletes face a challenge, they often learn more about themselves than they would through regular training. You might discover that you're stronger than you thought, or that you’re more capable of handling the pressure than you initially believed.
Katrin Tanja Davidsdottir, two-time CrossFit Games champion, encourages athletes of all levels to embrace competition for personal development:
"Every competition is a chance to grow, learn about yourself, and push your limits. Whether you’re a beginner or an elite athlete, there’s always something to learn from the experience.”
10. Increased Self-Confidence
After completing a competition, athletes often experience a surge in confidence. The simple fact of entering the arena and giving it your all can be empowering. Completing a challenging workout in a competitive environment shows you just how much you are capable of, whether it’s conquering a tough movement or managing the stress of a timed event. This newfound confidence doesn't just stay in the gym—it extends to other areas of life. Knowing that you’ve put yourself through a rigorous challenge and come out stronger on the other side is incredibly empowering.
11. Bonus Reason!! Setting New Goals
One of the most exciting aspects of Functional Fitness competitions is the opportunity to set new, clear goals. Whether it’s hitting a new personal record, improving a certain skill, or pushing through a difficult workout, the experience of competition gives athletes a chance to reflect on their current abilities and identify areas of growth. It’s not just about performance on competition day but also about what comes after. Athletes often set new goals based on the challenges they faced and the weaknesses they identified.
These new goals can breathe new life into your training routine. For instance, if you struggle with pull-ups during the competition, you may set a goal to master the movement over the next few months. If you felt winded during a long workout, you may focus on improving your cardiovascular endurance. The insights gained during a competition can serve as a valuable roadmap for continued progress and personal growth.
A Step Towards Your Best Self
Competitions are about so much more than just competing for a prize or a podium position. They are about personal growth, mental toughness, and being part of a community that pushes you to be the best version of yourself. For athletes of all levels, entering a competition provides a structured environment where you can challenge yourself, make meaningful progress, and walk away with a deep sense of accomplishment. The lessons learned, both physically and mentally, will help you continue to evolve as an athlete and as an individual.
So, whether you’re a seasoned competitor or someone just starting your fitness journey, there’s a place for you at The Rainhill Trials. It’s not about being the best—it’s about being the best version of yourself. Enter The Rainhill Trials, embrace the challenge, and watch yourself grow in ways you never thought possible.