11/19 “Wednesday”


11/19 “Wednesday”


Fitness: Deadlift, Toes to bar, Bottom’s up KB Carry
Performance: Clean


Fitness: Shuttle sprints, Burpee Pullups, DB Press
Performance: Muscle-ups, Rowing, Strict HSPU

The Cost of Getting Lean: Is it really worth the tradeoff? Precision Nutrition



Seven steps to finding your flow for improved performance at the Box and in life

By John Kim – the Angry Therapist

1. Positive imagery: visualisation is an extremely powerful tool in sports performance. It helps to build experience and confidence. When you practise visualisation exercises consistently, you are laying mental tracks almost as if you are doing them physically.

2. Positive self-talk/mental affirmations: we don’t treat ourselves like we treat others. We usually bash ourselves. We find it easy to celebrate other people’s “wins” but we minimise our own. Positive self-talk is a bridge to certainty. If we believe we can’t do something, even if we possess the ability, we won’t do it. Certainty is a process. It takes time to build. In order to build confidence and certainty, you have to start with positive self-talk and mental affirmations.

3. Chunking: the power of numbers. When we are faced with a workout like Karen (150 wall balls for time) we can often feel overwhelmed by the large number of reps involved and want to give up before we even start. We get into a pattern of resistance and it becomes a mental stutter. Instead, break the workout down into manageable ‘chunks’ that don’t feel quite so unattainable. Tell yourself that all you have to do is 25 wall balls; maybe 15 at a time with little rest in between. The goal is to reduce your fear, the greatest mental block of all, by breaking WODs into smaller, seemingly more manageable pieces so you experience less fear and more excitement.

4. Self-coaching: while you’re doing the WOD, coach yourself as if you were outside of your body; a separate person watching next to you. This pulls you out of your head and helps minimise inner conflict. It allows you to focus on form and what needs to be done to maximise your potential. Getting out of your head is the greatest element needed to hit flow.

5. Focus on the actions not the results: when you focus on the actions, results come.  Focusing on results means you put your energy into something that you have no control over. Journey v destination. Flow is always about the present journey, never about the destination.

6. Practise mindfulness: do your best to control your anxiety and manage emotions. Yes, mindfulness in CrossFit. Meditate before your WOD. When you feel your fight or flight instinct kick in, try calming yourself. Focus on your breath. Always go back to your breath. Talk yourself through things.

7. Don’t judge, label or compare yourself to others. I know this is nearly impossible because we all do it. But we want to keep this to a minimum. Why? Judging, labelling and comparing are all ways to stay trapped in your head. The goal is be fully present by getting out of your head and into your body. When we cross that divide, we can hit flow.