Prototype Blog

The Power of a Positive Mindset

Whether we know it or not, our mindset towards a workout and the thoughts we have before, during and after a WOD affect our abilities to perform.
I want you to imagine that it’s 8:00 pm and you check the WOD for tomorrow.
Overhead squat 95/65
Double under
Toes to bar
If the first thing you thought was “oh no, I can’t do toes to bar!” or “dang, I can´t string 21 double unders together,” then you are already putting yourself at a disadvantage. Before the workout has even started, you are telling yourself that you can’t do something… seems counterproductive to me. You might not realize it, but you are giving yourself an excuse to give up and for some, a reason not to show up.
In our latest blog, The POWER of a Positive Mindset… Learn 3 Steps to Keep a positive outlook on your workout… and maybe life!

Step 1: Identify What you Like

When you look at the workout the night before, identify everything that you LIKE about the workout (oh good, the weight isn’t too heavy… or, I’m really good at overhead squatting, I can handle that). Next, take a look at the rest of the workout and identify what is going to be a challenge. Realize that challenges are now OPPORTUNITIES. These things are what will make you better, so even if you aren’t stringing double unders together, try changing your mindset to “this is a great WOD to practice DUs.” Finally, put those two things together and come up with a plan. “I’m good at overhead squatting, so I’m going to crush that part of the workout. I’ll pace out the double unders and try to hit big sets, and then try and get big sets of toes to bar with minimal rest.”
Next: the workout actually begins. Have you ever told yourself, or been told by someone, to NOT drop the barbell? You are trying to pump through 21 thrusters, and you tell yourself “don’t drop the barbell.” Our brains, especially during exercise, tend to ignore negative statements. So rather than process “don’t drop the barbell” all you are thinking about is “drop the barbell.”

Step 2: Use Positive Statements

Use only positive statements to yourself or to your friends during a workout. Instead of “don’t drop the barbell”, try “get as many as you can” or “big set.” Also – when you do put down a wall ball, kettlebell, barbell, etc, tell yourself to put your hands back on it. Once you have your hands on the barbell, your body will naturally follow and start back up, reducing your rest time. The quicker you get your hands back down, the quicker you will start back up!
Finally: post-WOD. How many of us have been guilty of finishing a workout and getting upset because you didn’t do as well as you wanted? Sometimes we have bad days, bad workouts, we can’t control how everything goes, but we can control how we respond to everything!

Step 3: Celebrate The Success of Everyone

As soon as you finish a workout, no matter how long it takes you, go high five everyone else in the room. That is what we are about at CFP, you know that! Praising other people for their good work will naturally make you feel good about yourself. It helps you forget about how you performed, and it also makes everyone else feel great. If there was one movement in particular that gave you trouble, tell yourself that the next time it comes up, you are going to get to the gym 10 minutes early and practice it.
These 3 simple changes to your mindset will have a bigger impact on your performance than you might imagine. Try implementing them the next time you show up to the gym and you will be pleasantly surprised.
*Shout out to UpLaunch for sharing this content with us!*

Prototype Blog

Thriving Vs. Surviving: Battling your Mindset

Everyone has those days where you just don’t have it. You’re halfway through a workout and you feel sluggish, overly fatigued, weak and you want to just quit. When we feel this way, we tend to forget the reasons why. Maybe you stayed up late to watch the playoff game the night before, you had a long stressful week, your routine was thrown off by life’s unpredictable nature or maybe you’re just tired.
When these moments happen, we might start to think we are regressing or not improving and we create this negative self-talk. We all have experienced it! There are days where you feel unstoppable and there are days where you feel run down and you’re not going to ever reach your fitness goals.
Even athletes at the top of their game have off nights where they might miss every shot or strike out 4 times at the plate. These events can make you feel pretty down on yourself. However, if you recognize that this is part of life and the journey that you are on, it’s much easier to embrace it. You need to realize life will move on, things will get better and just like hitting that perfect golf shot, it only takes one small moment or win to bring you back into that positive mindset.
A phrase that I like to use to describe this battle is “thriving vs. surviving”. At the end of the day you have a decision to make, will you give it your best no matter how you feel and push through the fog in your head or will you let it beat you down and muddle through it? Thriving when things are hard allows you to level up in life. Going through the motions and going through life’s everyday struggles as if they’ve beaten you down is no way to live.
You can compare this concept to your workouts at Prototype. Have you ever felt like you wanted to quit and stop? Have you wanted to work at a certain intensity and you gave up? The rest of your workout probably turned into a steady pace and you just survived through the time cap or until the clock ran out.
We all have those days where we want to quit and want to give up. We all have those days where our legs burn and we want to put the bar down when we only have 3 thrusters left to go. We all have those days where our brains won’t shut off and it keeps telling you to slow down. My challenge to YOU, (yes, YOU!), is to push through! The next time you’re in a scenario like this I want you to win the battle with your mind and THRIVE! Push yourself past that point where you think you have to quit but you know you can go.
All it takes is one small moment or win to bring you back into that positive mindset. I’ll leave you with one of my favorite quotes: “Tough times never last but tough people do.”

Prototype Blog

How the way we talk can change the way we WOD

“How the Way We Talk Can Change the Way We WOD”
By: Michael Collette B.S Owner/Head Coach of CrossFit Prototype

Over the past 5 weeks of the CrossFit Open, I have been so impressed with the work ethic, PRs and energy at CFP. All the positivity has made our coaches proud and truly inspired all our members. The positives far outweigh any negatives that take place during the open and I wanted to write about the critical role mindset plays during the Open and really every day at CFP. This can be applied to your workouts, coaching, and to life outside the gym (if you have one LOL). This piece on mindset stems from our coaches meeting last week when we discussed mindset and how important and impactful it truly is..
One of the recurring themes we see with members/athletes (and we do it ourselves at times) is the abundance of negative self-talk. Negative self-talk can exist anywhere and being mindful of it and when it starts to occur is the first step to change. This is where The Open is a great test of your will, confidence and ability to keep a positive mindset. When a workout is announced we tend to hear things such as “I can’t do that” or “that’s stupid, it’s too hard” and even “I won’t finish that under the time cap!” Your emotions can get the best of you and you need to be aware when negative self-talk enters your mind. To combat this, the focus needs to be off of words like “can’t, won’t or weakness” and view these things as opportunities. Weaknesses are areas of opportunities. Your word choice plays a major role in the output, and when you give voice to your fear you’ve already lost the mental edge so many tough workouts demand. After all, it’s just a workout and we need to realize that our value isn’t determined by our ability to do a workout Rx or scaled.
Living with a positive mindset or outlook is a skill and can be trained just like double unders! Another step towards changing the way you think is to avoid comparing yourself to others. The only person you should compare yourself to is you from the previous day. We tend to have a short-term memory when it comes to the positives and a long-term memory when it comes to the negatives. Negative emotions tend to be derived from past failures. Failing, after all, is part of learning. The more you try, fail, and learn, the more you grow. Ask yourself this question: When was the last experience you had (positive or negative) and you didn’t learn anything from it? Failure tends to imply that we have stopped. Turn failure into opportunities to grow, learn and move on. If you currently compare your performance to others (think of CrossFit Games athletes), puts energy into all the mistakes you made vs. generating good energy from the things you did well and lets the negatives enter your mind more often than not, you need to make a change! Try mind mapping a solution the next time you are feeling negative::

  1. Write down the event/situation/workout/exercise. Words on paper people!

    1. Example: CrossFit Open WOD 17.4 (repeat of 16.4)
  2. List all the potential outcomes that could result from the event. For example, if are thinking of a certain WOD, what could come of it? You could set a new PR, only complete 1 round, etc. List good & bad potential outcomes.
  3. Map out the feelings you associate to those outcomes.

    1. Example: Angry, Sad, Annoyed, happy, overjoyed, accomplished, confident
  4. Identify negative feelings/emotions and jot down a few actions you can take to offset these.

Changing your mindset is challenging but it can be done. I will say from personal experience, it can be truly impactful in more ways than one. There is so much more to discuss when it comes to mindset and your outlook on events and experiences but I will leave you with some rules that I live by:

  • Avoid saying “I can’t”
  • Set goals but avoid being overly focused on the outcome.
  • Dwelling on the past won’t change anything.
  • Enjoy the journey vs. living in the GAP between where you are now and where you want to be.
  • Verbiage: not weaknesses…areas of opportunity. Words make a difference!
  • Avoid demanding perfection. The two reasons people fail to change are:
    1. a) Trying to be perfect.
    2. b) Procrastination (AKA avoidance).
  • Realize that some things are out of your control. Probably most things.
  • Being conscious when you start to go down the negative rabbit hole.
  • Suppression and repression is not the answer. Talk about it.
  • Turn failure into learning opportunity.