This is How I Have Changed from Mental Toughness Training (Part 2)

confront 2Now that I given you all the bad news from the last blot that your mental toughness training will never get easier, let’s move on. Accept the fact that your journey towards improving your ability to overtake adversity will always be faced with bumps in the road and WODS that make you feel like you are dying. As you get better with your conditioning skills and tougher in your ability to mow down CrossFit legends like “Fran” and “Helen”, understand that your insecurities will still be a part of you. It is a huge myth that even the bad assess in the world don’t have demons. They do. In fact, you want and need your self-doubt to resurface whenever you begin a WOD.

In order to transform yourself and become courageous and brave, you need to do battle with your weak persona. It took many years for you to become a weak and puny doormat, so one or two WODs won’t wipe away your weak past. You need to destroy your shortcoming repeatedly. Eliminating what has held you back for most of your life must be huge priority in your life. For me, obliterating my weak mind is my purpose and focus as soon as I wake up every morning. It has been so ingrained with me, that it is now an unbreakable habit that I do everyday of my life.

To get to this intense level of focus, it all starts with the physical training in the WODs. You need two things in the workouts in order for you to transform yourself: a) The WOD to be as unbearable as possible b) your insecurities must continue to haunt you. You want both – a brutal physical and agonizing mental environment. In other words, a WOD that is crushing you while your negative self is screaming at how inadequate you are is what you must learn to defeat on a daily basis. This double dose of pain is essential for your mental toughness to grow.

So instead of suppressing your doubts, you want them to resurface. By facing your weak persona is the only way you get can pounce, suffocate and rip it apart for good. I wish there was a less painful way for you to bury your fragile past, but there isn’t. You must face your doubts and aggressively stand up to them.

For me, my memories of my past weak ways never go away. In some way, they are even worse and more hurtful than ever. The stronger my mind gets in this training, the more horrific my memories can be. But, instead of letting the enemies of my past control me, I now have the capacity to annihilate them. The other day while training, my workout partner said, “You have the look of wanting to kill someone.”

She was right. However, the person I wanted eliminate wasn’t one of my old antagonists, but my weak self. In the WODs, I work my ass off so I will never, ever regress to my old ways. So my workout partner was correct.

I train to kill my past.

This intensity is a huge part of my new transformation. In fact, sometimes when my mind is at ease I noticed that the training is lacking a sense of urgency. When this happens, I summons up my past demons. And when I see my past memories of me living a life of being weak and pathetic, my mind begins to boil with emotion. I feel a surge of rage that makes me want to explode and unload my anger on something or somebody. Luckily, I can vent my bent up emotions on the WOD. By taking out my years of frustration on the physicality of the WOD and confront my fragile past, I am able to now better myself by defeating the challenges of the WOD and proving my harsh inner voice that I am not going to quitter. Finishing the workout is the only way to silence all the put-downs that I have heard during my life.

Again, this is how ten years of mental toughness training has changed me. No matter how rough a WOD can be, I never doubt myself that I can get through it. I am truly confident that I will not give up. No matter how much my inner negativity taunts me, I know I can shut it up. My mind is strong and I have the skills to overtake my toxic thoughts with positive and reassuring ones.

Before, I was fragile and a quitter.

Today, I am a relentless fighter.

So in ten years with this mental toughness training, I haven’t become a formidable animal that intimates the fuck out of people in the gym nor am I somebody that people back-off when they see my 5’4, 150 pound frame while wearing your classic geek thick-rim glasses walking down the street. I am more of a nerd than a beast. But, what I become is person that refuses to quit. In terms of sports and the game of life, an opponent that refuses to give up and has the uncanny ability to get stronger and keep coming at you is the deadliest opponent of them all.

This is who l am and what you must become too.

You have wasted years wishing and hoping to become mentally tougher. It is time to stop dreaming and start working.

Now go train.

Today’s CrossFit WOD –

Modified version of “Jason”

(The original WOD uses muscle-ups while I replaced them with pull-ups)

For time:

100 squats

5 pull-ups

75 squats

10 pull-ups

50 squats

15 pull-ups

25 squats

20 pull-ups

Nothing will cause more grief and negativity in one’s mind than seeing a WOD with a shit load of air squats and pull-ups. When you first take a look at “Jason” and your initial reaction is “Fuck this,” I have succeeded with my plan in putting you in very defeatist mood. I wanted to evoke such as sense of gloom in you that you literally expect to fail when it comes to tackling this WOD.

No worries. This is just your bad habit of perceiving things in a negative way. That’s all about to change once you learn how to implement positive self-coaching to yourself. It will take some time to do a complete mental makeover, but today’s WOD will be a huge step in the right direction. The goal for today is to not to shut down your mean negative comments to yourself, but to use the negativity to motivate you to work harder and with more intensity than ever.

At first glance at “Jason,” many of you will be inundated with the harsh negative statements that has haunted forever. Examples of these mean streak statements can be “You can’t do this! You will fail at at this like how you fail at everything else in life”…”What are you thinking about? Losers can’t do CrossFit”…”Today’s WOD will be another example of what a failure I am.” 

What you must do during your preparation process is to remind yourself that all these negativity that has been infesting your mind, isn’t yourself talking. They are the voices from your past from your childhood, teenage years to your adulthood. Their nasty comments are not factual, but opinions designed to hurt you.  This voice that you hear is an accumulation and built up of all those who have told you repeatedly what you can’t do. This negative voice has now molded into one beast; a composite of all your tormentors put together as one dominate voice that you still fear and let control your life.

Today is the day that you finally break free of the stranglehold that these bastards have had on your life. When you hear their negative voices start to assault you, you must not suppress the enemy, but learn to use it to your advantage. Instead of trying to quiet down their negative put downs to you, listen for specific people from your past that have said this shit to you. See in your mind’s eye the person right in front you. Now, instead of giving in to them, fight back. Fight the fuck back.

The more you hear their voice and see their fucken faces, the harder you must push yourself during the WOD. The nastier their insults, the more energy you will have when doing all those squats. The more the voices try to hurt you, the more fuel you will have to finishing your set of pull-ups.

The whole point of this WOD is to teach you that your positive actions is the best way to make those in your past shut the fuck up. This won’t happen overnight, but with practice you will hear less and less from those bastards and more from another voice that is encouraging and positive despite whatever bad circumstance you are currently in. That voice is from you. It is your true self. It is who you are supposed to be before those in your past unsuccessfully tried to take away your soul.

With this training, you can finally not only let go of the scumbags in your life, but take a fucken sword and whack them into tiny pieces. Reclaim yourself and discover your true essences and what you are supposed to be.

Being who you are and listening to your instinct is the strength you have been trying to achieve all your life, but haven’t completely gotten it. With this mental toughness training, you are ever so close to finding it.

Scaled back version of this WOD –

1. Use the alternate rep scheme –

50 squats

5 pull-ups

25 squats

10 pull-ups

10 squats

15 pull-ups

2.  Use a Woody band for the assisted pull-ups

3. Horizontal body rows can done be instead of the pull-ups. They look like this – images (18)

4. Jumping pull-ups are good too. Here’s what they look like – download (2)