Clear Mind, Strong Lift: What You Should Be Thinking to Improve Performance
Everyone has had a day where their mindset impacted their workout. It is quite interesting how our mental state can have such a dramatic impact on our physical strength. When you come into the gym, it can be hard to put our responsibilities and worries out of your mind. Thankfully, there are some easy ways you can clear your head and be more present during your workout.
Meditation in the Morning
The most successful athletes typically have one thing in common; they meditate or repeat an inspirational mantra first thing in the morning. This helps set up the mental clarity and motivation they need to get through the day. The fantastic part about meditation is that a little goes a long way. With just ten minutes of meditation, you can improve your cognitive function, focus, and feelings of well-being. There are several ways you can begin your meditation practice. You can listen to some calming music, download a meditation app like Headspace, or follow one of the many guided meditations available for free online. Whatever you choose, you will find that some daily mindfulness may really help you to improve your performance in the gym dramatically.
Learn to Compartmentalize
While compartmentalization is typically associated with a negative way of dealing with emotions, it can be an incredibly useful tool if utilized correctly. Everyone compartmentalizes feelings in one way or another to function on a daily basis. If you are constantly in a state of anxiety or stress, it can have a real significant impact on your mental and physical health. Practice leaving those thoughts outside the gym. Visualize these negative emotions as suitcases that you leave outside the gym and can pick up on your way out. You aren’t ignoring your obligations, just taking a short break. That time away can help alleviate stress symptoms and help you to be more productive in the long run.
Everyone is their own worst critic. When you are having an ‘off’ day, or not making the progress you feel you should, it can be easy to start speaking to yourself negatively. Instead of telling yourself, “Why can’t I…” frame it in a more positive way. Instead, say, “This is a challenge that I will work to overcome.” Sit down, create a plan for action, and do the work to accomplish your goal. Give yourself attainable goals with periodic milestones to track your progress. If you start to speak negatively to yourself, write down the statement and ask yourself, “Would I say this to someone else?” More often than not, we are much meaner to ourselves than we would be to anyone else. Be kind to yourself, and appreciate the amazing feats your body can accomplish.
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Handstand Position Challenge!
You will be given TWO attempts for a MAX timed handstand hold against the wall. This is meant to expose weaknesses in overhead position and stability.
Wall walk your body into a handstand with nose and toes against the wall keeping shoulders stacked directly over wrists in a STRAIGHT line.
NO bellies, hips, thighs or anything else on the wall. Whenever your position breaks your time is up (i.e. if your nose comes off the wall or your core collapses into the wall) you are done.
Deadlifts, 225# / 155#
Out of Town WOD
3 ROUNDS FOR TIME: RUN 200M 25 PUSHUPS
Then 100 Sit-ups