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Let me tell you a story about my relationship with CrossFit or fitness in general – one that started when my negative self-talk wasn't just a voice in my head, but more like the CEO of my brain's operations, calling all the shots and running the show into the ground.
I walked into my first CrossFit class at the peak of my postpartum depression. Every workout was a highlight reel of what I thought were my shortcomings. Last one to finish? Check. Scaling movements down to what felt like "can you just lie on the floor and blink really fast?" Check. My self-talk was having a field day with all this material.
There I was, on a bike, when my internal monologue was running its usual marathon of negativity. Then, mid-pedal, I had a thought that would change everything: "Where exactly do I think this negative talk is taking me?"
The answer: Nowhere good.
That day, I made a decision. Instead of beating myself up, I would celebrate just showing up. Instead of apologizing for scaling, I'd acknowledge that I was doing something – anything – for myself. And you know what happened? Everything changed. Being the last to finish became irrelevant. Scaling became just another tool in my box, not a mark of shame. And those WODs that made me want to taste my pre-workout twice? They became challenges I could face with a different mindset.
Replacing Negative Self-Talk with Performance Cues
Your inner monologue during a tough workout can get pretty dark. One minute you're fine, the next you're contemplating if anyone would notice if you accidentally dropped that barbell and rolled out the door. But here's the thing: those thoughts aren't just annoying, they're actively holding you back.
Here's how to upgrade your mental soundtrack:
- Instead of "This barbell is trying to kill me," think "Fast elbows, tight core" (The barbell is inanimate, it holds no grudges)
- Replace "I can't feel my legs" with "Strong position, smooth movement" (They're still there, promise)
- Transform "Who invented wallballs and why do they hate me?" into "Eyes on the target, full extension"
- When your brain says "I should've stayed in bed," switch to "Light feet, stable landing"
Think of it this way: your mind during a WOD is like a radio station. You can either listen to the drama channel or switch to something more useful. The choice is yours, but one of these is definitely going to get you better results.
Embracing Discomfort: The Mental Shift
This one is a big one! The game-changing mental approach isn't about avoiding pain or discomfort – it's about reframing it. When your muscles start burning, take it as a sign of adaptation and growth rather than a reason to slow down. Think of discomfort as your body's way of saying "change is happening."
Practical Mental Strategies for Your Next WOD
- Start each workout with a clear, specific intention: "Today I'm focusing on maintaining steady breathing throughout"
- Use counting patterns that work for your brain: some people count up, others count down, find what keeps you focused
- Create mental checkpoints: break longer workouts into smaller, manageable sections
- Develop a power phrase for tough moments: something short and meaningful like "Strong and steady" or my own personal one, “I showed up”.
The Ripple Effect
When you master your mental game in this area, something remarkable happens. This mental toughness begins to spill over into other areas of your life. The resilience you build during a tough workout becomes the same strength you draw upon during challenging work presentations or difficult personal situations.
This ties into your brain’s ability to adapt and form new connections. Learning to push through discomfort in the gym strengthens the neural pathways for perseverance, making it easier to tackle challenges in other areas of life. In short, training your mind in one area helps rewire it for resilience everywhere. How cool is that!
Moving Forward
Start paying attention to your thoughts during your next few workouts. Notice which thoughts serve you and which ones hold you back. Gradually begin implementing these mental strategies, and you'll likely find that your physical performance improves as your mental game strengthens. The voice in your head during a workout is like any other muscle – it needs to be trained, and with consistent practice, it gets stronger.
Your next WOD isn't just an opportunity to test your physical limits; it's a chance to strengthen your mental game. What will you choose to focus on?
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