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Rita Benavidez Interview

By 22 June 2020No Comments

CrossFit icon Rita Benavidez talks to Bethefittest about her training, diet and much more.


Since discovering CrossFit in 2008 Rita Benavidez has continued to dedicate and evolve herself into becoming the best athlete she can be. Many people aspire to reach goals similar to what Rita has achieved. Rita Benavidez has the will and determination that has made her a CrossFit icon and an athlete that many people admire, we wish her great luck and all the best!


You’re a huge inspiration for people getting fit, so how long have you been doing crossfit and how did you first get into it?
I was introduced to CrossFit by a friend and I have been doing CrossFit since 2008.

We all know what our first WOD felt like, what was your first WOD and what do you remember from it?
My First CrossFit WOD ever was Cindy, 20 minute AMRAP (As many rounds as possible) of 5 pull-ups, 10 pushups, and 15 Air squats, at a park. My butt got handed to me. I think I only got about six or seven rounds. My first WOD at a Gym was Death by Burpee, a 20 Minute AMRAP of Burpees. I thought I did pretty good that day but I think I only got about 150 Burpees which is funny when you compare it to the 7 Minute AMRAP from 12.1 where people were getting about the same score.

Rita Benavidez

What are your current goals for the rest of 2014?
My goals for 2014 were mainly to get faster for the CrossFit Open which kicked off at the end of February. My focus has now switched to more strength endurance. I’m pretty excited about it.

One of the reasons why people find you so inspiring is that people can see how far you have come and how you are not afraid of admitting and working on your weaknesses, what really motivates you and what inspires you to keep on getting better and to keep improving?
My biggest motivation in this Sport is to see how far I can go. Every new personal record and accomplishment drives me and each new person I meet pushes me even further.

How many times do you train a week and how long roughly is each session?
I train 6 days a week, and usually twice a day. My sessions are usually an hour to two hours long

What fellow Crossfit athletes do you admire currently and why?
I have always admired Andrea Ager, Jackie Perez, and Chyna Cho. I have met each of these beautiful women and aside from being amazing athletes they are amazing people outside of the gym as well.

Being a crossfit athlete and coach, a lot of time is spent training and in the box, what does Rita Benavidez do to relax in her spare time?
My spare time is usually either spent at home relaxing and eating otherwise I like to go out and catch a good movie. However if I have enough time I like to make a trip out to the coast and hangout on a nice beach.

What are your favourite and worst workouts/exercises?
My favorite exercises are muscle ups and heavy snatches. I enjoy them because they are challenging and I always surprise myself. My least favorites are running and rowing, I’d much rather lift something.

You always look in great shape but what is your favourite cheat meal and how often do you cheat?
My favorite cheat meal, now thats a tough one. I love Sushi, pizza, and ice cream, not usually at the same time.

Give us an idea of what Rita Benavidez’ diet like?
I eat five meals a day spaced two to three hours apart. I try to stay low carb, high protein and fat, not really paleo but pretty clean.

What is your supplementation like?
I take Evogen’s pre workouts (EVP, EVPplus) before strength sessions, and (Glycoject) before my long conditioning sessions, as well as their recovery (CellKEM).

How was it competing in the NorCal regionals and what did you learn from that experience?
Competing at the NorCal Regionals was one of the best experiences of my life so far. Although I was intimidated I took so much from it and would love to be there again. Fingers crossed.

What advice can you give to people wanting to become a crossfit athlete like yourself, and is there anything in particular you advise them on being successful?
The best advice I can give someone is to dedicate yourself to being stronger and faster, to make the necessary sacrifices that will allow you your success. Eating junk and drinking and partying all the time are counter productive.

What is a Rita Benavidez training week split?

DAY AM WORKOUT PM WORKOUT
MONDAY 2 HOUR OLYMPIC LIFTING METCON WODS (Metabolic conditioning) AND SKILL WORK
TUESDAY 2 HOUR OLYMPIC LIFTING METCON WODS AND SKILL WORK
WEDNESDAY 2 HOUR OLYMPIC LIFTING MODERATE LIFTING +2 METCON WODS
THURSDAY 2 HOUR OLYMPIC LIFTING MOBILITY, LIGHT SKILL WORK & RUNNING
FRIDAY 1-2 METCON WODS REST
SATURDAY REST REST
SUNDAY 2 HOUR HIKE & RUNNING/SPRINTS REST

What’s a typical Rita Benavidez Olympic lifting day?

SNATCH FROM THE BLOCKS 5×3 – 55kg
CLEANS 5×3 – 70kg
BACK SQUATS 4×6 – 80kg
JERKS 6×1 – 72kg

RITA BENAVIDEZ INSTAGRAM – WITTLESPOON
RITA BENAVIDEZ FACEBOOK – RITA BENAVIDEZ

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