TRAINING

Athletes must arrive at 8:30 am...WOD #1 will begin at 9:00 am sharp...start time for WOD #2 will depend on number of athletes, however we hope to conclude both workouts by 1pm at the latest!

WOD #1

4 Rounds:

6 Squat cleans (135/95)

6 Handstand Push-ups

+

30 Burpees

30 Pull-ups

WOD #2

30 Wall Ball (20/14)

15 Snatch (95/65)

400m Run

30 KB Swing (50/35)

15 Overhead Squat (95/65)

400m Run

30 Box Jumps (24/20)

15 Thrusters (95/65)

400m Run

GOOD LUCK!!! SEE YOU SATURDAY!!!

CF 215 Mind Check – A Psychological Perspective on CrossFit

“Arousal Regulation”

Being that this is the week leading up to our Sectionals (PA/MD/DE), I felt the topic of arousal regulation was quite appropriate. I’m not talking about Viagra-type arousal regulation…but rather how to control stress and anxiety in competitive situations.

Heightened levels of arousal can be detrimental to the achievement of competitive success by eliciting a variety of physiological, emotional, and cognitive symptoms. While these symptoms may take many different forms, they can all be disruptive to performance.  When exploring the topic of arousal regulation, it is important to understand that there exist many interrelated constructs used to describe anxious feelings.  For the purpose of this conversation, let’s focus on two: anxiety and stress.

According to Shane Murphy, editor of The Sport Psych Handbook, stress is the cognitive perception that one does not have the necessary resources to cope with the demands of a specific situation. Upon the introduction of a stressor, the body will first interpret the demand and then form a response meant to return the body to homeostasis.  The more successful a person is at returning the body to order, the less harm the stress should cause the body. Based upon one’s perception of stress (most importantly, the perceived threat of the stressor), the body will engage in a number of coping mechanisms to defend against the threat and return the body to order. So what does all this mean for you and your performance?? Let’s explore, shall we??

When it comes to arousal and performance there are a variety of schools of thought. I could sit here and detail the theories (Inverted U, Individual Zones of Optimal Functioning, Reversal, Catastrophe, to name a few) but honestly, who has time for that? Let’s keep it plain and simple: Anxiety is both positive and negative. HUH? That’s right, kids: Anxiety can generate physiological and psychological responses that can be both enhancing and detrimental to performance. Here how this works…

Many athletes struggle with being either OVER or UNDER aroused. Too much arousal can cause hypersensitivity to stimuli. This may lead to narrowed focus, increased muscle tension, reduced enjoyment, and lack of self-confidence; all of which can challenge success in the face of competition. On the other hand, too little arousal can result in a decreased effort, lack of motivation, and distracted thought, which can equally detract from competitive success.

So what’s the answer? Find a balance. Athletes need enough anxiety to encourage adequate preparation and focus but not so much that is causes unnecessary fear and worry. Here the tricky part: Everyone is different and therefore my ideal level of arousal and your optimal level may be very different. So how do you know what your ideal level of arousal is? Trial and error! The first step is to recognize how anxiety manifests itself for you both physically and mentally. Do you sweat, does your heart race, are you distracted? In addition, pay attention to external stimuli and what types of behavioral responses they generate. Once you can begin to recognize your aroused state, engage in some cognitive restructuring techniques to help direct anxiety in your favor.

Relaxation Ritual—Deep Breathing

Have you ever watched a skilled basketball player step to the foul line for a free throw shot? He probably has some sort of pre-shot routine which he performs every time before shooting. Maybe a few dribbles, a ball spin, foot tap…whatever his routine, it stays consistent each time he approaches the line. And while these pre-shot routines may look borderline ridiculous, they serve a great purpose: to calm the nerves and ease the mind and body for optimal performance. Build your own pre-competition routine and roll it out the next time you do a WOD. Like a clean or snatch, relaxation techniques are skills that need to be practiced. So, use your routine every time you step up to the bar for a lift and every time you hear the “3,2,1” countdown to start a WOD. Relaxation rituals are great in-the-moment tools to return athletes to their optimal level of arousal. Keep these rituals short and sweet so they can be used as quick fixes in high-anxiety situations.

Not sure where to start? Try some deep breathing. Take a nice deep breath in through the nose, hold for 2 seconds and then exhale out through the mouth.

Practice Competitive Routines—Imagery

Practice makes perfect…this is true both physically and mentally! Take a few moments before competition to visualize completion of your task from start to finish. Mental rehearsal can help prepare athletes for competitive situations by “priming” their movements, increasing focus and boosting confidence in their skills and abilities. Try to make your images as “colorful” as possible…in other words, include as many senses in your image as possible (what you see, hear, touch, smell, taste, feel). This is a pre-competition technique used to enhance readiness and preparation. So, next time you step up to the start line for Fran, take a few moments to mentally run yourself through the workout. See yourself performing thruster to full depth and your chin rising clearly over the bar on your pull-ups. Hear the music you want to be listening to, see the clock as the numbers tick along, and taste the sweat dripping down your cheeks as you give everything you have to put forth your best effort.

Perception—Self-Talk

When you load the CF 215 website and you see this…“FRAN: 21-15-9 Thrusters and Pull-ups” is your first thought, “FUCK, I hate that WOD, it’s going to crush me! I’m not going to class! I suck at thrusters and I can barely get my chin over the bar once, let alone 45 times…” This sort of stream of consciousness could cause a negative effect on performance. In the stress model, our response to a stressor is directly related to how we perceive that stimulus — the more threatening that stimulus appears to us, the more likely it is we will engage in escape behaviors.  Not only will we physically escape these stimuli, but we tend to psych ourselves out by engaging in negative self-talk.

Our thoughts are incredibly powerful in directing our behavior, and as a result, a negative internal dialogue can cause less than desirable responses to anxiety-provoking stimuli. To combat this effect, try positive thought restructuring. (I am warning you, this sounds a lot like common sense, but it is rather challenging to implement!) The idea is to reconstruct your thoughts, replacing the negative phrases with more positive and motivational ones. Let’s take the negative thought from earlier…

Negative:

“FUCK, I hate that WOD, it’s going to crush me! I’m not going to class! I suck at thrusters and I can barely get my chin over the bar once, let alone 45 times…”

Positive:

“This WOD is tough, but I’m excited for the challenge. Thruster and pull-ups are two of my least favorite movements but this is a great opportunity for me to work on my weaknesses.”

What do you think?? Less negative, definitely more optimistic, and it certainly motivates behavior much more than the previous reaction to Fran. This mental skill can be used both prior to and during competitive situations. Regardless of timing, it’s important to limit the negativity and pessimism that occurs in your thoughts. Be as positive and encouraging to yourself as possible. Take, for example, our “C-word” rule…say “CAN’T” and owe us 5 burpees. Remove that ugly word from your vocabulary! Believe that you can do anything you put your mind to…positive thoughts encourage successful behavior!

Good luck to Terrence Fenningham, Angie Brambley, and Jen Sinkler this weekend at Sectionals. We are proud to have you represent the 215!

Tune in next week for the fourth installment of CF 215 Mind Check…

You know what really grinds my gears CF215...not squatting to depth!

Squat = hips below parallel...PERIOD, END OF STORY! If the crease of your hips don't pass below your knee, than you are not squatting! This goes for back squats, front squats, overhead squats, air squats, squat jumps, any type of squat really...get the picture?

One more time for clarification...SQUAT = HIPS BELOW PARALLEL!

Please maintain the integrity of the lifts and skills we teach...seek perfection in movement and do not sacrifice this pursuit of perfection to lift a heavier weight or to record a faster time in a workout.