Do not fall into the habit of walking in the gym and jumping right into the warm up without doing any mental preparation.
Don’t chat with others about their plan and their goals until you’ve run through your own mental prep.
Don’t even think about looking at the scoreboard or leaderboard without first considering your own focus areas, goals, and purpose.
See, most people will do those things, and you don’t want to be most people do you? You want to be more confident, motivated and mentally strong…right? That’s why you’re on this site, reading this.
So, BEFORE you talk to others about the WOD, BEFORE you check out the scores, and BEFORE you get going with the workout…take a few minutes to do some mental prep.
In this post, I’ll give you a few ways to do mental prep that will take you 5 minutes or less. As a coach that’s been doing this a long ass time, I believe this is just as important as any physical prep (or even more important).
Mental prep can be defined as training your mind for a successful performance. It can include practices like visualization, focused breathing, prayer, self-talk, or many other things. The key is to create a habit of doing specific things that help you feel more mentally ready to take on what’s in front of you.
Here are 3 Quick Mental Prep Options
1. 5 minutes of a breathing practice (square breathing, 1-2 breathing, diaphragmatic breathing, or 20 rep breathing) – Tuning into your breath is a way to focus your attention on to something rhythmic that you can control. It helps train your focus and can often help you feel more calm and aware. LUCKILY, I have recorded numerous breathing practices for you in MP3 format, so you can simply just listen and follow along for your mental prep. HERE THEY ARE
2. 3-5 mins of writing down your specific focus and goals for the session/workout. Jot down why you’re there, what you want out of it, any specific movement cues/reminders for that WOD and any specific words, quotes or practices that you know will help you push when the going gets tough. You can do this very quickly , with your notepad app, on a whiteboard or on a piece of paper. If you don’t know how to do this, or what the hell will help you, I’ve written a 70+ page eBook to help you Build Mental Strength for your WODs and events.
3. 3-5 minutes of thinking through all that you have to be grateful for. There will be days that your body is aching, you have a plethora of things you’re stressin over, you don’t like the workout, or someone is just annoying the hell out of you. No matter what is going on, you can always improve your mentality by thinking through all the things you can do, the blessings you do have, the things that are going right, the people who you love, the basic needs that are being met, the opportunities you have, etc. Don’t know where to start? I got ya covered. I’ve recorded 2 separate MP3 downloads that are meant to help you develop a more grateful perspective.
Of course, you’ll want to get your body physically prepared too, but I suggest that you do at least 1 of the above options before you start your training, event or game. You can continue to build on your prep routine, to find what works best for you. Meditating, visualizing, talking with a coach, repeating mantras, reading or watching inspirational videos can all be helpful too. When you take the time to get your mind ready, you’ll find it easier to perform like you’re capable of performing.
- Products for CrossFitters: The Mental Edge Program – The Build Mental Strength eBook – 100 Journal Prompts – MP3 Voice Recordings Package
- Remote coaching for anyone looking to improve: email firstname.lastname@example.org for your free assessment
- More tips on Instagram