Mental Approach to a WOD Diagram Old vs. New

Before Diagram found on Internet

After Diagram with my professional touches

I will be honest, I do not remember where I saw this diagram, but when I did see it I was excited! Yes! CrossFit taking a mental approach to working out. As I read it, I agreed with a lot of the content that was in each section, but I felt it needed more actual sport psych tools. Having a Master's in sport psychology and business in mental performance training, I thought I would put my touches on  the "mental approach to CrossFit." There are only truly two active sport psychology consultants in CrossFit, myself and Dawn Fletcher. You can follow her blog at www.fletcherfitness.com. I respect the things that she has done as far as mental performance in CrossFit and someday hope to team up with her!

She has done a great job bringing awareness to sport psychology and promoting herself and I hope I can help bring it to another level with my background in sport psychology and research I have done with professionals like Terry Orlick, Jenelle N. Gilbert, and Wade Gilbert (if you know much about sport psychology then you will know these names). So back to where I was going with all this...the top left photo is the photo I found online on the mental approach to CrossFit...follow it; good stuff....now look at my revamp of the diagram from a professional sport psychology consultant stand point and how I would help an athlete (this is the first draft; this is a on going approach). Compare the difference...sorry the picture is not so good...created in word then put in PDF and then some how put into a photo...so kind of blurry ha! But, yes compare and decide what helps...heck! Put them together they are both good and have very strong points.

Reflection is More then a Number

Yes!! You just PR'd FRAN!!! You dropped your time by 2 minutes Rx'd...that's awesome. Now go write it down in your journal....and forget about it. What? A lot of the time when we are keeping journals/logs for our CrossFit workouts we are just recording our times, rounds, or 1 RM...but what does that all mean? The use of reflection can be a powerful tool in becoming an athlete. So now that you have PR'd Fran, now what? Next time you are doing Fran, can you repeat your PR? Or can you PR again? Possibly yes...but you may have a better chance if you know how you PR'd....

When you reflect in your journal, yes write down your WOD results...but then really reflect..doesn't have to be long...what felt good about the WOD...what would you change....what felt strong...what mood were you in, etc.  These small little notes will help you next time you do the same WOD or a similar WOD and it doesn't take much time. Learning to reflect and understand what happened before, during and after the WOD will benefit not only your results, but your overall training and how you train. So next time you record your results...stop for a moment and write what comes to your mind.

My Take on Paleo

 Paleo is not hard...and it is simple...I have been getting a lot of questions about this Paleo Challenge that I am on...and is it hard..that other couldn't do that...why are am I doing it...etc.

If you follow the basic principles of Paleo it is not that hard...use the flowchart on the side when eating...it is simple...since being paleo I do not miss dairy or wheat (besides beer ha)...

Here is my take on Paleo...follow the flow chart...follow the principles...and do what I do...keep it organic...NO SUGAR...read the ingredients...do you know everything that is in the product? Shop as fresh as possible and limit frozen or can (try to avoid can all together)...if you want to splurge and have a cookie or something you enjoy not Paleo...have in once every two week...some people's stomachs are different...might cannot handle much anything not Paleo anymore...so I try to stay away from anything with gluten/grain in it...but Paleo is not a diet to me...it is a lifestyle that goes along with my CrossFit training and performance output...even better Paleo has helped my mom and her stomach issues that she has had before doing the challenge...so really Paleo is easy, there is a lot of food and creative choices out there...try it out!!

I Am not Gifted with A Hot Bod (haha)

This picture was taken in August before I did anything close to Paleo...yea me your coach...I know to some this may be a bad example...and I respect your opinion...but I have had a hard time losing weight and toning due to genetics all my life...but I could perform...and that is all that mattered to me...but I made a decision to make a change...to lead by example...so I dove into Paleo/Zone (again) and began to train harder then most of my athletes to show that it is possible...that I know the struggles...I been there...I am not a naturally gifted coach with six pack abs, big chest, V shape body...etc...but I can help you towards your goals...I can make you a better athlete...I care. I will work side by side with you to help achieve our goals...I will talk to you about the struggles because I truly know how it feels...I love being a coach and working with my athletes...seeing your faces glow after doing a PR, doing a rope climb, after a WOD, or even when you walk through the door of the box makes it all worth it!! So let's work together...

Find What Motivates You

Sometimes in life we lose sight of our goals, our passions...and we begin to question why we are doing what we are doing and think negatively. This happens more often then we think to you, to me, to everyone. Can't deny it...some days are not as good as others. But, it is important sometimes to step back, reflect, and think of why we do what we do...what drives us...what are our goals. If our motivation is totally lost then we need to seek outside advice...we need to dig deep within ourselves to discover what makes us motivated or how can we become re-motivated. We need to find the real essence to what we have passion for and never lose sight...sometimes there are ups and downs, and during the downs we must keep our head up and stick it through...there is a reason for everything and a plan for all of us...just need to trust it. Something I learned from a close friend is every morning write down 5 things that you are...begin by writing, "I am...' followed by something positive about yourself. Put these 5 things on a note card and carry with you in your pocket throughout the day to help remind yourself why YOU are awesome!

2 Weeks into the Paleo Challenge

It has been 2 weeks now since CrossFit FTF and I have started the Paleo Challenge...first day I weighed in at 206...a couple of days ago I weighed in at 196...I have lost 10lbs!! My goal is to get down to 190 or even 185...lean but strong...my strength has NOT gone down...that is what I was worried about. Since starting the challenge I have noticed a lot more energy through out the day and I over just feel GOOD...I had some say that I am "glowing" haha...Something that has been nice about the challenge is that it forces me to cook and really become aware of what I am eating...what I am putting in my body...and that nutrition really is the foundation to the fitness pyramid.

I have read a few books about the Paleo diet and the one thing I am still not use to but has been warned in everything I read is eating FAT...I mean yes they are good fats, but I am still so use to the 'old' idea that we need complex carbs from grains and milk makes strong bones and fat is bad...but heck, I have been eating clean and lots of fat and I am losing weight and toning...so it is a nice reminder to keep going. What is up with all the pictures on Facebook? There is a couple of reasons that I take pictures of my food and post on Facebook...one to track what I eat...two motivation for myself and everyone else who is doing the challenge...and final to share with the world about the challenge and the benefits of eating like a 'caveman!' 

The only thing that has been hard is not having beer...I know that sounds bad...and YES I can survive without beer...but before the challenge I drank beer maybe 1-2 times every 2 weeks...not a lot right...so why do I miss it? Because I drink beer like others drink wine...I drink beer to taste beers...I love dark hoppy beers and talking about it with others...I actually enjoy the science behind the brewing...etc...I don't really miss much other then that...some nights I have craved 'bad' foods but it is easy to fight the urge...

I believe that after the challenge I will go about 95% Paleo...the 5% being beer and random dinner nights with Amanda (my love) or friends...but I still think my food choices will be very close to Paleo...and if not it will be in small portions because my stomach will not be able to handle the grains fully...which I am okay with...I am excited to see my 'after' photos.

Mental Approach to a WOD—Becoming a Stronger Athlete

21-15-9; 20 minute AMRAP; 5 rounds for time; filthy fifty; 3, 2, 1….GO! Your mind goes blank. This happens to many athletes before a MetCon because at times we worry so much about the outcome and not the process of the performance. It is important that athletes take the pre-WOD very important because this is the time that can enhance the results by how you mentally prepare. Athletes who tend to come out on top are not always the strongest, fastest, or most skilled, but truly understand the importance of the mental game. They have an edge over their opponents. I want you to try something next time you are about to do a WOD…look at the MetCon…ask yourself:

-What is my goal?

-What energy system is this MetCon targeting?

-How will I pace myself?

-What are my strengths, my weaknesses in this MetCon?

-Where is the best place to save energy?

-When can I make my best move to help my time?

Etc., begin to see yourself in the MetCon…the movements…the pain…your heart beat…take a deep breath and say, “Okay, I am ready.” Begin to experiment with the Pre-WOD…see what works best for you…to help you become more aware of the process and not fully focus on the end result…you can’t cross the river with one giant step…it takes stepping stones…one at a time…