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Is Negativity Killing Your WOD?

Dawn Fletcher — Thu, 03 May 2012 18:18:46 +0000

Is Negativity Killing Your WOD?

Tip 4 of 5 from my CrossFit Games Article

“4. Negativity Kills. Listen to what you are saying about the workouts, your coaches, competitors, and how HQ runs the event. Negative talk gets you nowhere and has a detrimental “carryover effect” to your actual performance. Try doing a max L- Sit telling yourself that you suck, you are weak, and you can’t do it anymore because it’s too hard (repeat that over and over in your head). Try again saying “strong as hell, nothing can stop me, this is easy.” You choose your words, vocally and internally. Choose positive ones.”

Read the other 4 FREE TIPS on The CrossFit Game’s Website, HERE

If you would like do complete a FREE Mental Performance Assessment, email Info@FletcherFitness.com - Use this assessment to see where you can improve. You may benefit from Mental Training on a personal level

If you have an upcoming competition & want to go BEAST MODE —> CLICK ME

The 6 Pillars of Life Balance | Part I

Dawn Fletcher — Tue, 17 Apr 2012 21:58:32 +0000

The 6 Pillars To Balance

If you are stressed, tired, overworked, stuck in a rut, unfocused, not reaching your goals and maybe even down in the dumps…it is because you aren’t balancing these 6 Pillars.

Each day you have about 16 hours to prioritize your time. These are the areas that I focus on daily and weekly. What works for me, just might work for you. If a couple of days get away from you, reread this and bring yourself right back to balancing WHAT MATTERS. Get rid of all the other ‘stuff’ in your life.

1. Self Care – Exercise, nutrition and any coaching appointments (physical or mental). Simply improving your health.

2. Fun – Doing things you enjoy, that make you happy or being with spouse/family/friends. Improving your mood.

3. Relaxation & Rejuvination – Stuff that makes you feel ‘ahhhhhh’; relaxing with a significant other or a little quiet and alone time is what most of us need. Recharging.

4. Giving to Others – Doing things for others, supporting a loved one, volunteering. Maybe you do this for a job or your kids. Taking care of someone else and improving lives of others.

5. Growth – Reading, praying or learning something new. Improving the quality of your education, spirituality or relationships.

6. Sh*t List – This is that stuff that is flat out annoying. The things you hate and don’t want to do. The stuff that is not that much fun and probably uncomfortable. You gotta keep attacking Your Sh#t List. It is incredibly important to take care of this stuff, because if not, it can bring major sources of ‘complacency’ ‘stress’ ‘anxiety’ etc.

If you’re thinking “where does WORK fit in there”? For me, I consider my WORK mostly as giving to others, growth or fun…and yes that changes depending on what is going on. You will probably be able to put your ‘WORK’ into one of those categories. It occasionally is #6 …but if you view your work constantly as part of Your Sh*t List, it is likely taking up too much of your energy and I would start by dealing with that issue first. 40+ hrs a week of Sh*t leaves very little time and energy for the rest of the Pillars!

All of these things can be done alone or with others (especially with people who enhance the experience like a family member, best friend or significant other).

At the end of the week, you may want to order these Pillars based on where you are spending most your energy, then make some shifts in your priorities. I work on this with all of my Training Clients and I am consistently maintaining and improving my own balance.

An imbalance of these pillars means that certain areas are being neglected.

Too much taking care of everyone else, your own health will suffer.

Too much self-care and you aren’t giving to your relationships. If you are an intense, training athlete, read THIS!

Too much relaxation and you become stale.

Too much Sh$t List and that’s just Sh*tty. Ignore it, then you become comfortable and lack growth!

Too much fun…well that is kind of debatable. If other pillars are lacking, you need to refocus. Once you achieve a healthy balance, you will find that you are able to have fun in almost any scenario..that is when you are really winning!

You get the point. Focus on spending your time in a way that your life is invigorating, healthy, joyful and happy. That way you are able to give your best to this world because your energy is vibrant.

- FF

*If you want help with this & would like to do an assessment and analysis – Contact Dawn@FletcherFitness.com

You have 3 options

Dawn Fletcher — Thu, 05 Apr 2012 20:32:14 +0000

YOU Have 3 Options

Love what you do, do what you love or make a change.

A change of mindset, company or scenery.

A change of how you spend your time or where you spend your energy.

A change of your words, thoughts or actions.

Any of these changes, could have a drastic impact on you. You may need to make a few, or all, but atleast focus on one.

That’s it. Really, that is all it comes down to.

There are no excuses or good reasons to NOT do what you love or love what you do. Every person can make this happen, we all have the power of choice. You are absolutely worth it. NO more being a VICTIM of your situation and to the LIMITATIONS you are PUTTING on YOURSELF. You simply need to decide.

Anything is possible - Today is a great day for a breakthrough.-FF

Who are your Energizers?

Dawn Fletcher — Tue, 27 Mar 2012 20:33:16 +0000

Who are your Energizers?

Who are the people you get energy from? When you’re around them, they bring out the excitement and passion in you. They fill you with enthusiasm and exuberance.

Is it someone you spend a lot of time with or someone that you barely know (the Starbuck’s barista)?
Take a few minutes to identify your Energizers. People who make you feel alive, optimistic and that make you want to be a better YOU.

Seek after these people, let them know that you love being around their energy. Make a conscious effort to prioritize spending time with them.

If he or she is a coach, or someone at your gym…thank them. If you have seen a trainer who exudes energy that you like…introduce yourself. You may want to ask to work with them on a 1-on-1 basis. If you do not feel your current coach energizes you, this may be keeping you from even greater results.

Building a relationship with a coach who has “great energy” is VERY contagious and will make a drastic and positive impact on your mindset.

Go Be Someone’s Energizer – FF

CrossFit Open WOD 12.5 Strategies

Dawn Fletcher — Fri, 23 Mar 2012 01:35:33 +0000

Mental Performance Strategies for CrossFit Open WOD 12.5

Fran on Steroids, Fran’s Sister, Fran Ladder – whatever you want to call it… workout 12.5 is here

For 7 minutes – Go through this pattern of movements & reps

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups….Continue adding 3 reps until time runs out

1. I’ve talked about where to focus your eyes and about having cue words in Video 12.1 – The same goes for this WOD, look at the barbell or the pull-up bar and nowhere else. Take deep breaths during your breaks and come back to those 1 or 2 cue/key words that you have chosen

2. I spoke about how to use visualization and chunking in Video 12.2 to imagine your smooth, solid performance – Which would absolutely help for this WOD

3. I’ve talked about how to stay in the zone & in a rhythm and what to do if you are no repped in Video 12.3 – Same for this, take a second or two to get set at the bar and reset when necessary before going back into the movement

4. I spoke about how to stay confident and what you should be focusing on just before 3,2,1 GO – How to build a routine, use positive self-talk mantras and what exactly to think about during warm-up in Video 12.4

5. My challenge to you is to use ALL OF THESE STRATEGIES during 12.5 – Watch the videos, reread the articles on the tab –> ‘CrossFit Games Tips’ and implement my tips to stay CALM, FOCUSED & CONFIDENT

6. After the WOD, it is time for some reflection. You have had some ups & downs during The Open, I’d encourage you to check out THIS LIST & pick a couple of components of a Powerful Mindset that you would like to improve upon going forward (this is integral to getting better at CrossFit)

You have done Fran before, or atleast Thrusters and Pull-ups in some variation, this should bring you ease and confidence.
You may have a past score in this WOD, this should remind you that YOU are the best person to compete against and your main concern should be self-improvement
You can reflect on how you have already pushed your limits, surprised yourself and had amazing results over the last 5 weeks
Go out with a bang, finish strong, leave nothing and be proud as hell when you are done

If you want to make sure you are ready to perform your best —-> You Gotta Check out “Prepare To Perform” & it is your LAST WEEK TO get 25% off with the coupon code “compete”