Workouts can be tough, from a 5 minute AMRAP of wall-balls to Murph. CrossFit workouts are meant to push you out of your comfort zone and it can be hard to stay mentally in a workout if it’s kicking your ass.
Lucky for your we have 4 tips for you to try during your next WOD to help you overcome the mental side of CrossFit training, check it out!
Positive Mindset about Yourself
I hear this all the time, “I hate snatching”, “I’m no good at the assault bike”, etc…etc…etc…Try this instead, SAY SOMETHING POSITIVE ABOUT YOURSELF! Not only in the gym but outside of the gym too! Setting a positive vibe for yourself can be one of the hardest things to do!
I used to hate burpees, for example. I hated them with a passion, and whenever I would see them programmed I would think, “Damnit, not burpees… I am so bad at them.” I set a negative tone for my whole session before I even got started, and guess what happened? My session was terrible, and it was not just my burpees, but the whole session. I decided that I had to change my attitude, and instead of telling myself that I hated burpees, I started saying, “I love burpees! They are a great challenge and I am ready to tackle them.” Now I can’t get enough of them. (as you all know)
Here are some good ways to turn a negative thought into a positive thought:
I can’t. => I can do it. I have done it many times before.
I am tired, I can’t go on. => The hardest part is almost over, I know I can finish.
I am getting worse instead of better. => I will set daily goals and evaluate my progress on a regular basis.
I am really nervous and anxious. => The last time I felt this way I performed my best.
I am afraid that I will make a fool of myself. => Unless I face the challenge and take the risk, I’ll never know what I can accomplish
I don’t want to fail. => What is the worst thing that could happen? It becomes a learning experience so I know what I have to work on next time.
I don’t think I am prepared. => I have practiced and trained hard for this performance so I am prepared to do well.
I never seem to be able to do this. => This time I am going to think it through and mentally prepare to do it.
Imagineer Yourself during the workout
Imagineer is a term coined by Walt Disney, to put it simply, mentally plan out how you will attack the workout. Do this down to the smallest detail. Imagine how it will feel when you are doing it; the sound the lift or movement will make, like the banging of the plates when you power out of the bottom of the lift; what you will be saying to yourself before or during the workout; and most importantly, how you are going to feel when you kill it and all your friends give you a high five and tell you great job!
‘Push your knees out,’ ‘shoulders back,’ ‘look up, but not to high,’ ‘pull to your hips,’ ‘lock it out’… When setting up for a lift, there are so many things that you need to think of that you feel like your brain is going to explode before you even touch the bar. Thinking about all of these steps can not only be frustrating (frustration triggers negative self talk) but it actually slows the lift down, simply because our brain is trying to process everything while firing your muscles that that are needed to complete the lift. Before approaching the bar, visualise how you want the lift to feel, set your muscles, and then say something positive or encouraging. Clear your head…your body knows what it is supposed to do, so let it work its magic.
One of my favorite Games athletes is Rich Froning. Not only is he a total badass, but he always has the biggest smile on his face. You may be unaware of this, but smiling is a magical cure for negative self talk and poor performance. Studies have shown that smiling can improve your immune system, lower blood pressure, relieve stress, help release endorphins, increase serotonin and act as a natural pain killer. So the next time you’re about to hit that 1 RM that has been eluding you for months, just take a deep breath and SMILE.
We are here to have fun and love fitness. Why not enjoy yourself and smile?
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