Training Day # 3 (2/24/11) and Training Day#4 (2/25/11)

I am a coach and an athlete. On a daily basis I not only have to manage my own psychological process, but I also have to help others with their's. How do I do this?

When I coach it's all about the athletes. When I'm training it's all about me. This is why I no longer train with our classes at CrossFit Mission Gorge, I feel that it pulls me away from my coaching duties.

I use two main tools to help me approach workouts, visualization and self talk. After I view the workout I immediately start visualizing my approach. I think about how I will execute each movement, and how it will feel. Do I go unbroken? Do I slow down somewhere? What can I do to get the best score? I am using this visualization tool probably right up until about 5-10 minutes before starting the workout.

Once I have visualized the workout and developed my approach, or my "plan", I am ready to go. During the workout I use self talk. I am constantly reminding myself about the "plan", I am calming myself down so I can attack the workout without feeling overwhelmed, and I am actually coaching myself. I usually mumble things like "hips back", "chest up", "breath", "relax", "You need to....", etc.

I really recommend working with someone who has experience dealing with Mental Performance. I occasionally meet with Coach Dawn Fletcher of Fletcher Fitness. Here is a good clip from her YouTube Channel. Subscribe to it and learn something.

When I coach I really try to gain an understanding about how the athlete(s) are feeling that day. I know that each person needs to pushed in different ways, that is why I don't take a cookie cutter approach. Some athletes need me to be loud or to constantly give them cues. Other's need me to take a more relaxed approach and calmly remind them of what they need to do. Obviously this is just a small example of how I approach helping others with their psychological approach. I also have been making more of an effort to help our athletes mentally game-plan before workouts. Always ensuring they are not becoming too over zealous with their plans.

Some take-away points:

• If time allows, make a plan
• Don't be over zealous
• Stick to the plan as much as possible, but be flexible
• If time allows, visualize the workout
• Talk to yourself (be your own coach and biggest fan at the same time)

Training Day #3 (2/25)
AM #1
CFMG Team WOD
In two teams
5 muscle-ups
10 Burpees
run across gym
10 Deadlifts (275#)
-Each member of the team member must complete 3 rounds
-Once all teammates have finished their 3 rounds, the whole team must complete an 800m run.
-Time stops when the whole team has crossed the finish line
29:01 (w/ a team of 6)


AM #2
9 sit-ups
9 pull-ups
AMRAP in 5 min
10 Rounds 


PM
"Elizabeth"
21-15-9
Ring Dips
Squat Cleans (135#)
-For time-
6:43 (PR)


Rest ~5 min

A1) Strict Press 5/5/5/5/5
155#
A2) Plank Holds 20 sec. x4

Training Day #4 (2/25)

Work up to Max. Overhead Squat
230#