Genevieve

What’s Your (CrossFit) Mindset?

Every person who starts CrossFit started the same. The movements were awkward, we lacked strength, and what the heck is a kipping pull up? But if we all started the same, how come only some CrossFit athletes excel in competition, get “the body”, and make strength gains? Some will chalk it up to pure talent. They were born with it. “She’s a natural!” they say.

Mindset plays a huge part in CrossFit! How you take on a challenge or handle a setback or interpret criticism is all about your mindset.

As I sat in on our first back to school staff development day this year (wishing I was still on the beach sippin’ on a drink with a little umbrella in it), we watched Stanford University psychologist Carol Dewek talk about The Power of Believing That You Can Improve. She explained that:

“Mindsets are beliefs- beliefs about yourself and your most basic qualities. Think about you intelligence, your talents, your personality. Are these qualities simply fixed traits, carved in stone and that’s that? Or are they things you can cultivate throughout your life?”

“People with a fixed mindset believe that their traits are just givens. They have a certain amount of brains and talent and nothing can change that. If they have a lot, they’re all set, but if they don’t… So people in this mindset worry about their traits and how adequate they are. They have something to prove to themselves and others.”

“People with a growth mindset, on the other hand, see their qualities as things that can be developed through their dedication and effort. They understand that their qualities are just a starting point and that no one has ever accomplished great things without years of passionate practice and learning.”

sited: http://mindsetonline.com/whatisit/about/

The next time you face a WOD that you know will be a challenge, or go for a deadlift PR, or fail at another muscle up attempt, remember that you have a choice. You can choose to interpret it with either a fixed mindset or a growth mindset. Which mindset will you choose?

-Stacey Magnesio

Deep inside all of us, there’s a desire of wanting to accomplish certain fitness/health goals; however, a lot of times we find ourselves never reaching these goals. I personally think it is because we often forget to look back on how far we have actually come and only focus on how far we still have to go. This in return leads us to losing our motivational drive. If you currently find yourself in this situation or have found yourself in this situation, you’re not alone, it happens to all of us. Here are a few simple tips to help you stay on track.

  Write down your goals and explain WHY these goals are important to you. Goals are important to have in order to know what course of action you need to take. The “why” is just as important because this involves the emotions that serve as your motivational force and it’s this force that will drive your efforts towards fulfilling your goals.

  Schedule your weekly routine. Commit to certain days and times, mark it on your calendar and make it happen. Also, if you are someone who prefers evening workouts, but often find yourself stuck in traffic or in the office, try getting your workout done in the morning.

 Start small. If you’re new to the program or had a minor set back and are just now finding your way back into the gym, don’t think you can pick up where you left off. Take it easy, scale, modify and make each workout count.  Remember, go at your own pace and always practice quality over quantity.

 Find an accountability partner. Find someone within your class that you know will hold you accountable and will push you out of your comfort zone and motivate you. I personally always liked to buddy up with someone stronger or faster than me because it pushed me to work a little harder.

 Journal your progress. This will allow you to track your progress and milestones. It also helps you remember the appropriate weight to use for a workout. Using the appropriate weight is important for progression.

 Rest/Recovery – most important part of your routine, yet the most overlooked. Lack of rest leads to overtraining, injury, and becoming burnt out. Overtraining not only affects our muscular and cardiovascular systems but also our hormonal, nervous, immune, and endocrine systems. So enjoy a day or 2 of active recovery a week, remember, it will do more good than harm.

 Change it up and change your scenery. Enjoy nature and go out for a hike or a jog/walk or take a yoga class or Oly class (wink wink).

 Reward yourself for your accomplishments. Make sure the reward is non-edible; instead of a cupcake, buy a new pair of workout shoes or outfit or treat yourself to a massage for that matter.

  Keep a great attitude and enjoy the journey.

Remember, the reward is much bigger than the sacrifices being made.Keep in mind that your health and fitness journey is for a lifetime, so be kind and patient with yourself, and know that there’s going to bumps along the way.  If or when you find yourself off course, revert to these tips to help you regain your enthusiasm.

Stay motivated,

-Coach Erica