01 01 The INVICTUS MINDSET - pdf.PdfCompressor 1571156.PDF - Pdfcompressor 1571164

Praise For
The Invictus Mindset

::
This has been a transformation piece for myself. Very
well put together! Thank you to all that provided
information within the body of work! Iam a better
husband, father, friend, coach, and leader because of it!"
- Denny F.
Ari essential read for any athlete and coach, with a

serious desire to evolve, or interest in understanding
) why others evolve and succeed!"
- Mads.J.
"This book is second to none in my opinion. A very eye

opening experience, and incredible look into the mind of
the amazing athletes and coaches at Invictus."
II
-TaylorY.
I
believe that every human being should read this book

regardless of their profession or current circumstance.
every day. Thanks to
They say you learn something new
you I have learned a lot more than just something'
today. Thank you for this book, it's a game changer. I
hope that one day Iwill be fortunate enough to
experience your teachings first hand."
Matt K.
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]I
"Icannot express my gratitude for The Invictus Mindset'.

personal success today is immensely attributed to
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-
what learned through the book. My mental game today

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is better than it has EVER been! Whether you're a
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CrossFit athlete or you just want to better understand
yourpurpose in life, it's an excellent resource."
- Korey H.
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PDF compression, OCR, web optimization using a watermarked evaluation copy of CVISION PDFCompressor
"I just wanted to thank you for 'The Invictus Mindset'. I
could not put it down. made so many notes and mental

I
visualizations. These seem to be things that we all go

through and no one talks about. I am excited to put
these into practice not only in CrossFit but also in all
The Invictus Mindset:
aspects of my life."
-jacob K. An Athlete's Guide To
"Writing to let you know that bought your new book this
I
Mental Toughness
morning and speed read the whole thing. Wow. lt is not
only jam packed with priceless information for achieving
my goal to become a Games competitor, but had a I
sense of the positive and fulfilling impact it could have Authors:

on my quality of life in general. Over the coming days
and weeks, I will go back and slowly reread and ..
.c j. Martin and Calvin Sun
consider the practices you suggest, and prioritize the.,
practice of cultivating my mindset as do my strength
I with Heidi Fearon
and skills work. Thank you for this and the many
contributions you have made to my life."
.. Sandy H..
Contributors:
"My coaches have been telling me to work on mental Nichole DeHart, Aja Bailo, Sage Burgener,
toughness for months. After quietly puzzling over it and and.Justin Nahama
getting close to nowhere, I was frustrated by this
ethereal notion that has seemed to grace everyone else
yet pass me by, so I asked them point-blank: CHow do I Editor:
do that? Tell me what to do' and the best got back was
I
well, just keep scratching at that wall...push through an Jaimie Bougie

extra rep when you don't want to...get comfortable with
uncomfortable...' etc. Not bad advice, suppose, but it
I
was not enough to really help a 29-year-old who has

never done sports or any competitive activity before
CrossFit. The Invictus Mindest' put exactly the right
combination of tools into my hands and the progress has
been swift and tangible." Invictus Fitness, Inc.
- Hannah G.
II
2015
Copyright © 2015 by Invictus Fitness, Inc.
All rights reserved. This book or any portion thereof

may not be reproduced or used in any manner
whatsoever without the express written permission öf
the publisher except for the use of brief quotations in a
book review or scholarly journal.
First Publication: 2015
Invictus Fitness, Inc.

1446 Columbia Street
San Diego, California 92101
www.crossfitinvictus.com
Orderin g Information:
Special discounts are available on quantity purchases

by corporations, associations, educators, and others.
For details, contact the publisher at the above listed
address.
U.S. trade bookstores and wholesalers: Please contact:

Invictus Fitness, Inc. Tel: (619.) 231-3000; or email
info@crossfitinvictus.com.
g. TABLE OF CONTENTS Pillar Four: Arousal Control .......................................... 75
Understanding Optimal Arousal States ............................ 76
I
"INVICTUS" by WiUam Ernest Henley ........................... I How To Control Your Arousal State ................................. 80
Introduction........................................................................2 .Syncing Physical and Psychological Arousal ................... 85
i
Can Mental Toughness Be Learned .................................. T
Pillar Five: Self-Confidence ........................................... 95
II PillarOne: Goal Setting ................................................. io Eliminate the Symptoms of Low Self-Confidence ............ 96
I
Choosing Your Summit .................................................... i 2 The Power of Belief ........................................................ i 00
!
Hii
The Importance of Purpose and Your Why ...................... 16 .ACase ForThe 11th Fitness Domain ............................ 103
.i ¡ Understanding Extrinsic and Intrinsic Motivators ............. 22
vi
Do You Define Success ........................................... 29 Thoughts On Mental Toughness ............................. ...109

Tips for Successful Goal Setting and Achievement ......... 33 Visions and Circumstances ............................................ I io
How to Set SMART Goals ............................................... 37 Perspective.................................................................... 113
Are You Committed .......................................................... 41 Failure Is Fertilizer ........................................................... 116
Let's Set Some Goals ...................................................... 46 ALetterFromCasey ........................................................ 120
FocusOnYourself .......................... 126
PilIarTwo: Visualization ................................................48
The Importance ofVisualization .............................. 50 Putting lt All Together ...... ... . 129
How Visualization Works ............................... 52
How To Effectively Visualize .............. ..... 55
Pillar Three: Positive Self-Talk ..................................... 59

The Importance of Positive Self-Talk ............................... 61
How To Overcome Negative Self-Talk ............................. 64
Postures of Defeat ........................................................ .. .66
il
About The Authors

LLP. His practice focused on securities fraud and
CJ. MARTIN complex commercial litigation. C.J. is also co-founder of
r- e q
Kids Helping Kids, a non-profit organization that has
c.J. Martin is Owner and Head . raised more than $6 million for neo-natal intensive care
Coach of Invictus Fitness, Inc. , fl ' and pediatric units thrpughout Oregon.
He is a Level 2 CrossFit
instructor, USAW Club Coach,
OPT CCP Level 2 coach, and
k CALVIN..SUN
ìt --
-
--
I
former member of the CrossFit ¡NVLÇ2',ÇI Calvin Sun is Director of

Informational Products and t
FtQtrainingstaff.
one of the original coaches
C.J has participated as a coach and/or athlete at every at lnvictus Fitness, Inc. He ,
CrossFit Games. Since Invictus opened in 2009, C.J. has

coached more than 30 Individuals and a dozen masters
is a
instructor,
Level 2
USAW
CrossFit
Sport
/ftr
,,
athletes to the CrossFit Games. The Invictus affiliate Performance Coach and -'
team has qualified for the Games for six consecutive completed a broad range of specialty
has
years and placed in the top five 4 of the 6 years taking - certifications. He also has a Bachelor's degree in
ist place and earning their first affiliate cup
Kinesiology from San Diego State University.
championship at the 2014 CrossFit Games. C.J. does not
measure success by podium finishes, but rather by the Calvin specializes in strength dèvelopment and has
athletic and personal growth of the athletes with whom coached the Invictus Powerlifting Team to 12 national
he's blessed to coach. Competitive success is a natural championships. As a competitive powerlifter, he has
result of athletes expressing their full potential, but the won two national titles in the 181-pound raw weight
ultimate reward for both athlete and coach is the
class and formerly held 2 national records..
satisfaction of knowing that they became the best they
could be. Calvin has a passion for the application of science to
the study of fitness and utilizes biomechanics,
Before opening Invictus, C.J. enjoyed five years as a
performance psychology, and nutrition to enhance
successful litigator at Pillsbury Winthrop Shaw Pittman He is an experienced
athletic performance.
:
professional having worked ¡n the fitness indust since to mention hiking to Everest base camp, swimming an
J
2006 and has coached with Invictus since it was English Channel relay and trekking through the
in 2009. Prior to his full-time career in the Himalayas of Bhutan for fun.
fitness industry, Calvin served in the U.S. Army for 6
years. NICHOLE DEHART .. - -
' .
FEARON .
Nlchole DeHart is Director -
HEIDI
-
j
Online Athlete
;I
,. of ç... -.
is known simply as ,« '
Development and one of

the Invictus "Healer." Heidi
the senior coaches at
an acupuncturist by
-, ,
7' J
is
Invictus Fitness, Inc. She
.
trade, but her treatment of \ ,

has a Bachelors degree in
athletes ranges from sports Studies from
r
i
.
Health
psychology to pre-event numerous CrossFit
Portland State University, and
massage. Words can't i. - =- '
coaching certifications.
,
describe the impact that she has had on Invictus

athletes' performances at the CrossFit Games. She is
Nichole is an accomplished athlete who has competed
Invictus' secret weapon. at the CrossFit Games five times - including a 3rd place
finish in the 2007 CrossFit Games as an individual. She
Heidi has studied with and been mentored by some of
served as a key member of Team lnvictus over the four
the most renowned sports psychologists in the world,-
competitive seasons from 2010 to 2013. She took a
and has used that training to help athletes and
break from competing in 2014 to heal a back injury and
members of U.S. Special Forces find their clear sense
will be back stronger than ever in 2015. Her leadership
of purpose and motivation to tap into their greatest
and mentoring has helped developed several of her
She also understands the mind of an athlete into world-class
teammates and training partners
personal experience. Heidi finished 5th in the L
athletes.
Military Eco Challenge in Alaska, was a runner up for
:
the Navy's Top Military Athlete in 2002 and held 14

swim records at the United States Naval Academy, not I,
,--- -- - ----
ÌNVICTU S
By William Ernest henley
Out of the night that covers me,

Black as the pit from pole to pole,
Acknowledgements
I thank whatever gods may be
For my unconquerable soul.
Special thanks to Josh Bridges, Jenny LaBaw, and Aja
Barto, who as athletes, members of our Invictus Athlete In the fell clutch of circumstance
Camp coaching staff and most importantly, good Ihave not winced nor cried a1oud
friends, have influenced so many aspects of our Under the bludgeonings of chance
coaching philosophy and approach to teaching the My head is bloody, but unbowed.
Invictus mindset. Many thanks to Invictus member and
photographer extraordinaire Marty Rojas for capturing Beyond this place ofwrath and tears
so many great moments in Invictus history, including Looms but the Horror ofthe shade,
the cover photo showing Nichole's focus and mental And yet the menace ofthe years
toughness Finds and shall find me unafraid.
I
It matters not how strait the gate,

How charged with punishments the scroll,
J am the master of my fate,
I am the captain ofmy soul.
-
- -
overcome the horrific violence of war. My grandfather

was a proud member of the Fighting Fourth Marinè
Division that stormed the South Pacific during World
I
War Il. The division suffered more than 17,000

casualties in 13 months while taking Kwajalein, Saipan,
il Tinian and Iwo Jima. His unit memorized "Invictus" and
NCON QUERA BLE recited it as they prepared for the unknown risks that
'h awaited them on enemy soil.
-
II
It's easy to get amped up reading the words of
b I.
"Invictus." lt's easy to view those words through the
I
-zr - lens of a warrior entering battle and needing to feel the

I --
rush of invincibility. But can you also see those words
i
1 Introduction - The Invictus Mindset vibrating through the mind of a sickly hospital patient?
Ii
Written by C.J. Martin
Perhaps the true power of Henley's "Invictus" is
Invictus is more than a gym name; it's a mindset. its wide and varied application. For Henley, "Invictus"
was less of a battle cry, and more a manifesto, that he
.
The word "Invictus" is Latin for "unconquered'. It would never allow his soul to be broken - regardless of
evokes strength and courage. But strength and courage how dire the circumstances..
come in many forms. True strength, courage and
.
mental fortitude are not confined to an arena or a "Invictus" author William Ernest Henley was
battlefield, but rather serve as the foundation of who we diagnosed with tuberculosis of the bone at the age of
are and how we approach the tasks, obstacles and 12. The disease took his left leg from him, and required
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opportunities that life presents. frequent hospitalization for more than a decade. When
t ;
Henley's right leg became diseased and amputation

I
My grandfather introduced me to the words of appeared to be the only option, he fought. He spent the
Henley's powerful poem. For him, Invictus was a battle next three years in a hospital bed undergoing
cry, a tool that gave him strength and courage to experimental procedures to save the right leg. lt was
H
Ï
==-=---- --
__
during this time, bed-ridden and faced with the prospect lt should be clear that an Invictus mindset has
of losing his remaining leg, that Henley penned his many more important applications than athletic
manifesto - "Invictus." performance, but few things in life provide more
accessible and tangible opportunities to test that
Henley wäsn't a warrior entering battle; hé mindset the way training and competing can. By
pushing themselves to the edge of their limits and
wasn't strong and fearless, about to take on unknown
risk. He was weary and physically broken. He had testing the bounds of their human potential, Invictus
endured years of illness, pain and experimental medical athletes constantly confront seemingly insurmountable
procedures with hopes of merely saving his last leg. But obstacles. They encounter daily, self-imposed and
when Henley should have been at his weakest, in his temporary suffering, and test their ability to face that
moment of despair, he wrote the boldest, most suffering with an unconquerable mindset. They force
courageous words and affirmed that he would remain themselves to do things they don't want to do, when
"unconquered". they least want to do it, and repeatedly affirm that they
are strong and capable even when their internal
I am the master of my fate; monologue tells them differently. Training is nothing

I am the captain of my soul.
more than preparation, not just for competitive success,
but more importantly, for the many challenges and
This is the mindset of the successful; this is true opportunities that life will present over the course of the
mental toughness. lt's easy to feel invincible, strong years.
and courageous before you confront an obstacle. But
true mental fortitude is revealed during the worst of the Th is book was written for anyone who wants to
ordeal, when it appears that nothing is going your way improve mebtal toughness and self-confidence. The
nd that there is no end in sight. An individual's outlook purpose of this book is to provide you with some basic
and resilience during the worst of times is the difference theory and philosophy regarding mental toughness, as
between those who succeed and those who succumb. 'I
well as ways to practically implement these ideas into
The Invictus mindset then, is a commitment to

I
your training.
maintaining control of your destiny without regard for
the pages that follow you will find a collection
In
the obstacles and hardships laid on your path.
of articles and ideas written by Invictus coaches and
4 5
- -:----- ------ -- - --
-- II.
-
athletes that expound upon the unconquerable mindset Can Mental Toughness Be Learned?
that has become the signature ofthe Invictus athlete. In Written by Calvin Sun
Ii
order to give you a foundational framework for
conditioning your mind, we will first explore whether "Mental toughness is many things, and rather difficult to
mental toughness can be learned, and then cover five Its qualities are sacrifice and self-denial. Also,
basic pillars of mental toughness; goal setting, most importantly, it is combined with a perfectly
visualization, positive self-talk, arousal control and self- disciplined will that refuses to give in. lt's a state of mind
confidence. Finally, we will review how to put it all - you could call it 'character in action '. " -Vince Lombardi
i
together so that you can immediately apply this
knowledge to help you take your mental game to the Success starts With having the right mindset. It
next level. hope these words resonate with you and
I doesn't matter if you are trying to qualify for regionals,
provide guidance that helps you to become start a successful business, or coach a team to a world
unconquerable in all that you do. championship; the psychological principles always
remain the same. Mediocre performers quit long before
they ever reach their goals and dreams. They allow fear
and self-doubt to prevent them from achieving their
highest potential. The common denominator amongst
the failures is a lack of mental fortitude and a stagnant
mindset. The most successful people in any industry
consistently have one thing In common: mental
toughness.
Mental toughness is something that all high-level

performers must possess. l've witnessed very
physically capable human beings fail in competition, in
training, and in life because they lacked the mental
fortitude to succeed. A lack of commitment, low self-
confidence, and poor focus are often common traits
among those who are unsuccessful.
s 7
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F.
doesn't happen overnight, but an athlete can begin
using techniques to become mentally as strong as they
as are physically.
: :t.
While mental toughness may often appear to be
- 4-;
innate in top performers, it's actually a set of skills and
tools that anyone can learn. We have been extremely
fortunate at Invictus to have the opportunity to coach
clients ranging from the complete beginner to world-
J I1I: class performers. As coaches, we have seen what
works and what doesn't when it comes to developing
tri order to transition from average to
the mental toughness required to achieve any goal.
outstanding, you must invest the time and effort to
cultivate an unconquerable mindset. Having the proper
The first step to achieving any goal is to take the
mindset is invaluable and requisite for you to be
time to clearly define your outcome and understand
successful in all areas of your life. Mental toughness
your underlying motivation. Too often, athletes jump
can be thought of as your ability to remain focused and
ahead to the "how" before getting clear on the "what" or
persevere when faced with extremely stressful and
understanding their "why". In the first pillar, we'll discuss
;.
uncomfortable circumstances.
goal setting in detaIl in order for you clearly understand
how to set goals and understand your purpose that will
Mental toughness is not about winning;
keep you motivated to move towards your goals
about not quitting.
regardless ofthe circumstances.
l've been extremely fortunate to work alongside

c.J. for the majority of my coaching career. Through his
l've cultivated and refined my own mental
mentorship,
toughness over the years as well as learned how to
coach others to do the same. have seen firsthand that
I
mental toughness is something that can be taught. lt
9
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IL
The second portion of this chapter will reveal our
tips for how to break down your biggest goals and
I u
largest endeavors into manageable pieces, with

One:
PiIJa.r
meaningful checkpoints to ensure that you stay
GQALSErflNG motivated and on the right path to goal achievement.
Goal setting is essential to helping you achieve Finally, we willdiscuss three essential
success in any endeavor. Few individuals have simply ingredients of goal achievement once the path has
stumbled their way into success or high levels of -
been set Focus, Commitment and Motivation.,
achievement. True success and achievement requires
in-depth reflection and clarity on what you want to
accomplish, and maybe more importantly -
why you
want to accomplish it. lt also requires setting a vision for
where you want to go, and the dedication to staying on
your path to achievement.
In thischapter we will explore these key

elements of goal achievement. We will start with
understanding "purpose" and the importance of
understanding "why" you are devoting yourself to a goal.
Without a true understanding of why you are pursuing a
goal, obstacles can easily send you off course, and
motivation can lag. But those who understand the
profound purpose in their goal will never struggle with
motivation, and they'll never view obstacles as anything
more than speed bumps or opportunities to refine their 'J
purpose and commitment..,
I O li
the uninitiated because of the exposure it has received
Choosing Your Summit
.j J
on ESPN and in our community in general. But is it
II
Written by C.j. Martin
even the right summit for which an athlete should be
setting their sights? Are there other summits in the
I
Over the past several j -, L''''-

fitness landscape that would be equally or more
years I have had the -
'- '''-
..
::' rewarding?
opportunity to discuss goals . .
I
with hundreds of individuals.

What has become clear to me j:f", JJ..*i The first step in successful goal setting must be
,
..
understanding "Why' you want to attain a specific goal.
is that most people are much
,
That Why is your source of motivation and prioritization

more aware of their big, hairy,
!
that will keep you moving forward when obstacles

,
J
audacious goal than they are ;I
-
-
J..l .
clutter your path. Choosing the right summit or the
of the many steps needed to
achieve that goal. Perhaps
- .. right big, hairy, audacious goal -
requires an honest
exploration of your purpose. Skipping this most
more concerning is that
important step has led many individuals on harrowing
relatively few are aware of
journeys, wherein they made massive sacrifices only to
why they want to achieve their
determine that the goal they achieved was never worthy
goal. Let me provide a quick F1 kt1
of pursuing. There is perhaps no greater
and common example:
disappointment than devoting oneself fully to a goal,
"What is your goal, or how would we define success as that when achieved, creates only regret and discontent.
a result of this coaching relationship?"
In oneof my favorite books, "The Only Way to
"I want to win the CrossFit Games." Win," Jim Loehr recounts his experience with tennis
champion Andre Agassi. Agassi won eight Grand Slam
Wìnning the CrossFit Games is a massive titles and an Olympic gold medal, but candidly admitted
endeavor that is only achieved by one male and one that the accomplishnients provided no sense of
female each year. lt's the Mount Everest of the sport of fulfillment, peace or pleasure. Every achievement led to
fitness. Like Everest, the Games are the biggest more discontent, and Agassi resorted to numbing the
pinnacle in our sport of fitness; it's recognizable to even pain through drugs and alcohol. lt wasn't until Agassi
12 l
13
reconsidered his goals and purpose -
which had extensive planning, and in turn create smaller goals arid
1
1 nothing to do with tennis -
that he found peace and checkpoints that pave the path for the overarching goal
fulfillment. achievement. But it should also be noted that in a large
endeavor with so many moving parts and so many
I cannot emphasizestrongly enoúgh the details to track, leveraging the knowledge and
I
importance of understanding your purpose and core experience of successful predecessors is paramount. A
values before establishing your goals. There is no coach or an experienced friend can serve as your best
amount of focus, discipline and mental toughness that ally to keep you on the path to success and ensure that
can help you reach the summit if you start your ascent none of the finer details are forgotten..
on the wrong mountain. Once you've explored your
IIoptions of goals to achieve - or peaks to summit - and Large endeavors will require more checkpoints
gained clarity on your purpose, you're ready to start on the path to goal achievement, but no large endeavor
i
planning.. should ever begin without the critical assessment of
purpose. In the following sections We will cover the best
Choosing the right summit, or the right maor - -
ways to explore your purpose your Why and learn
,. goal, is critical to the goal setting process; but how to break down goals into achievable steps to
remember, it's only the beginning step. Beyond that create a winning plan.
there will be countless smaller goals and plans to get to
your final destination. For example, most of us know of
Everest, where it is, how high it is, etc. . ., but only a
fraction of us have any idea about the amount of
planning and nuance that is required to actually make
an ascent. Planning dates, routes, permits, food, gear,
etc ... is typically a years long process - and that's
. before you ever step foot on the mountain. Once there,
diligence must be taken to ensure proper
acclimatization and well-planned base camps that will
provide shelter, warmth and food to keep your energy
up for the long haul. All of these elements require
i4 I
1..5
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-I - -- : -
- -
The Importance of Purpose - likely lost your Why. If you are crushing the What you're
II
doing and How you're doing it, but you have no
i
Discovering and enthusiasm anymore and life is feeling like a chore, you
.
!
Understanding Your Why may have lost your Why. .or maybe you never fully
.
Written by Heidi Fearon defined ¡t to start. Without a Why there ¡s no true

direction, no purpose.
"The mind is everything. What you think you become.
What you imagine you create. " - Buddha Improving performance, especially at the elite
level, requires a detailed plan with very specific
These days we run around Uke crazy people milestones. If you faIl to understand what you really
. worrying about nutrition, ordering customized meals, want or why you want it, creating your plan, working
. - finding the right training program, and hiring coaches. hard and making the sacrifices necessary to achieve it
We shell out thousands of dollars to ensure our vehicle - if not impossible. This applies to
will be very difficult
stays on the path we've chosen, directed to a final every aspect of your life - your relationships, your job,
destination. Yet how much time do we spend choosing your workouts, and your health. When asked, most
the direction? How often do we step back to consider if people can articulate the What and the How of what
the destination we are aimed for is the right one? Are they are doing, but few can quickly and clearly tell you
we just lemmings following the crowd into the sea? the Why that helps them jump out of bed in the
morning, excited to meet their goals. The What and
You work hard to get stronger, faster, healthier, How are the goals and plan of execution laid upon the
and wealthier. But when's the last time you sat back critical foundation of Why. Without the Why, there is no
and consciously contemplated why you work so hard, purpose, no passion. The Why is the fuel for your
how you want ¡t to feel as you progress and where you unlimited potential. So how can you connect the things
would like to end up? Are yöu just hoping that if you do you do with the drive and the passion necessary foì
I
everything right along the way you'll be happy with the success and fulfillment?
outcome?
Start with WHYJ Always Know Your WHY!
yourself lacking motivation, or always
If yoU find
,
focusing on what you "should have" done, you have
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Why are you doing what you are doing? What To start finding your Why, like to start with
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about it makes you feel good and how do you want to quiet. Set aside thirty minutes and find a place where
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feel along the way. Why are you training? Why do you you won't be interrupted. No cell phones or distractions
. .
love your job? Why do you want to run the marathon, -just you, a pad of paper, and a pen. Then to get quiet I
buy the Harley, or become a black belt? Why start the recommend you use body scan meditation or a guided
new company, quit your job, climb Mount Everest,. visualization. Relax your breath, seeing the rise and fall
become a sponsored athlete... WHY? of your chest, and allow your inhale and exhale to equal
one another. Then gently relax your body from your
Our Why lives in the limbic aspect of our mind. head to your toes. Once you have asked your physical
This is the nonverbal, "feeling" part of our brain. This is body to relax, ask your mind to relax back into your
why most individuals find it difficult to put their feelings head. Let your thoughts become background noise and
into words. To get in touch with these feelings, you drop your awareness into the center of your chest and
have to change our typical thinking patterns and instead down into your belly.
imagine exploring areas that you relate to "feelings,"
like your heart and your gut. Think about places where Now that you are mentally prepared, select one of the
you feel your passion come from, that's where we'll find three techniques below to start pulling out your Why.
your Why.
i.
Grab a pen or open a new Word document
Three Ways to Find Your Why and ask yourself your Why's: Why am training for the
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CrossFit Games? Why am a CrossFit Coach? Why do

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There are multiple approaches to work on finding I compete? Why dotrain? What defines me? What
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your Why. You can identify a specific list of Why's that makes me happy? How do I make a difference? Why
directly affect the path in life you are on, such as: Why do want a family? Pour everything out for 15 to 30
I
you choose your profession; Why you desire to be a minutes. Don't hold anything back and don't edit what
:
competitive athlete; or Why you want to win a specific you're writing. Then take some time to reflect on what
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event. Or you can start at a more general level, such as flowed out. Identify the trends, review the similarities
.
what makes you happy or what your purpose is and and differences, and then work to distill it down into a
gradually become more specific as you apply it to your concise Why you can hold in your conscious mind.
life.
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-: - - -- --
t
2. Your friends and family sometimes see you Once you have found your Why, write it down
more clearly than you see yourself. Our self-talk and and put it where you can see it often throughout the day.
limitations often cloud our clarity. So utilize your Use it to fuel your motivation and plan your course. And
community. Go out to five or six people that you really don't forget to re-evaluate it periodically; priorities and
I
I'
respect and trust and ask them to describe you in six passions change, make sure your Why continues to
I
adjectives. Ask them what they think you have a talent drive your growth.
for in regard to your specific Why. Why do you think I'm
a good athlete? Why do you think I'm a competitor or a
good coach? What is it that you see in me that makes
me unique? Where do you see me add value? Just
I
make a list of three questions and ask six different

people with different backgrounds. You'll be shocked at
the similarities the answers and you'll start to see a
¡n
pattern that might help you see more clearly your

unique value.
3, Question the impact that you have in various

areas of your life. Look at your relatíonship and what
ways you enjoy supporting your spouse. Consider your
job - what about it makes you feel the mostjoyful. What
are you actively doing in a variety of scenarios that
brings you joy and makes you feel like you are in the
zone, that place where everything else disappears?
Patterns are your friend; start to recognize the patterns
of your passion that will lead you to your Why.
20 21.
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as receiving a scholarship or payment from parents for
;
II
good grades, landing a high dollar contract for sports
;: performance, or choosing a job because it has nice
.
r.# benefits and a large salary. You perform the action
' , a
:
:Iti because there is a result you desire.
.
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\
Intrinsiò motivation iÊvolves engaging in a
!.lø
behavior because it is -
III essentially, performing an
personally rewarding
activity for its own sake
,.
,
\:v rather than the desire for some external reward such -
as competing in a game because you enjoy to play,
Understanding Extrinsic and Intrinsic studying hard to master material, choosing a job to help
-
Motivators Why Extrinsic Motivators others. You perform the action because you enjoy the
Fail When The Going Gets Tough action itself and there is no dependence on an
Written by Heidi Fearon outcome.
What motivates you and makes you work The Impact of Your Motivation Source
towards the goals you set? The source of your
motivation can greatly affect your ability to reach the One hidden pitfall of extrinsic motivation is that
outcomes you desire. Extrinsic motwation is derived the result is often outside of your control and there is
from external sources while intrinsic motivation comes rarely an unlimited and guaranteed pay off. see this I
from an internal source. -

frequently in new CrossFit athletes initially they may
start with the intention of getting themselves into better
ldeitifying Your Source of Motivation shape, but if they show some ability, suddenly their
L
competitive drive kicks in. The beginner athlete's

Extrinsic motivation Occurs when we a re motivation too often shifts to beating others in their
I
motivated to perform a behavior or engage in an activity class rather than the personal improvement reasons
in order to earn a reward or avoid a punishment, such that led them to start training. At some point, they may
2:a 23..
want to compete at Regionals or at Games. And when I
some level I have equated recognition to my self-worth.
they don't make it to Regionals, or beat everyone in What happens when I become seriously ill or injured
-
their gym, they feel disappointed and may even give and I can no longer lift heavy weights? My well of
up entirely. The reason is simple, their motivation ,..
validation runs dry and the question of identity and
II
changed from an intrinsic drive to better themselves to worthiness can become all-consuming. In this situation I
ari extrinsic drive to be better than others. will only be as good as my last performance, and if I'm
unable to perform, depression is likely to ensue.
But what would be an example of an intrinsic
reason for this situation? Intrinsically motivated athletes The of extrinsic motivation pitfalls are
list
enjoy the workout for the opportunity to push numerous and can be devastating. Any expectation is a
would
I their limits; regardless of the number of reps or the set up for disappointment. Not only do things rarely
amount of weight they lifted that day. They take pride in evolve in a way that we expect, but it also creates a
their improvements because makes them feel
it limitation to achievement. A ceiling is placed on the
stronger, more confident and even more competent in performance because the athlete is shooting to achieve
i their other endeavors. They also enjoy the results of the the expectation -
nothing less, but also nothing more.
workouts for the other activities it improves, such as Certainly, extrinsic motivators have their place. If you
mountain bIke riding, running, or snowboarding. The want to teach someone a new skill or motivate a
physical and emotional benefits of feeling better, more business associate to up their game, extrinsic
energetic in daily activities and just overall better in life motivators can be good short-term tools. However, if
are enough. There is no tangible expectation, np your primary goals are made from a place of extrinsic
attachment, just desire with unlimited outcomes., motivation, you will lack resilience and long-term
motivation because extrinsic motivators lack passion...
Let's consider extrinsic motivation from another and therefore lack endurance..
j vantage - the emotional impact of relying on the
outcome. Many people feel they do a good job only 110w to Shift from Extrinsic to Intrinsic Motivation
L
when others tell them they did. For example, when lift I
big numbers people pay attention to me and tell me I'm The first step to enjoying the journey rather than
- strong. This outcome makes me feel validated and. on only the destination is to uncover your Why. As covered
2 25
iin
==r=
- i
;.F
_-r- -- -: - -
- - - -
the previous chapter, this MUST be step one ¡ri Let me give you an example. One of my clients
successful goal setting and achievement. often ask I

loved playing basketball in high school, so much so that
clients to look inside themselves and ask why they do it earned her a hIgh profile scholarship. Once she
I
what they do. This exercise starts to get people in touch - I

arrived at college there was tremendous pressure for
with their intrinsic motivation. This Why is your intrinsic

I
her to live up to her expectations even as a freshman.
motivation. The exciting thing about intrinsic motivation She felt the pressure of the expectations and started to
.
is that it's inexhaustible. As a result of fulfilling these forget plays and over-think her sport. The passion and
I
dreams and desires, accolades and material benefits fluidity of her performance disappeared and she was
I
may come but the difference: is that these are added benched for the first season. As a result she wanted to
benefits not points of focus. quit basketball. She lost touch with her intrinsic
I
motivation playing for the love of the game and for the
Once you have your Why, shifting from extrinsic games sake. That summer encouraged her to join a
I
to intrinsic motivation is a matter of application and pick up league and get back in touch with her love of
practice. First, understand that finding your Why does the sport for the sport's sake and to remember that
not mean you have to quit everything that doesn't feeling when she returned to college. After regaining
obviously fit lt. For example, if you love to help others, Cher Why, practicing visualizations and letting go of her
you don't have to quit your job and join the Peace attachment to the outcome and other's expectations
:
Corps. Rather, you can notice when you help others at she has had stellar seasons and is exceeding her
work, enjoy those moments, and find ways to increase expected potential.
their number. Next time you get ready for a workout,

about the things you like about that workout, think Intrinsic motivation is the place where resilience
think
about the things you like about yourself when you lives. When the rubber meets the road and you're
you will find yourself unconsciously feeling tapped, it's not money or public opinion that get
workout. Eventually,
enjoying your workouts more. Gethng back to the love you through. . . it's heart. lt's a dedication to the act
l
of the action for the action's sake instead of the external because it ignites something inside that you may not
expectations or pressures. even be able to express because it's part of that limbic
brain. The stories you hear about people defying the
odds arid doing the unimaginable or making the
I
27
impossible happen is because they believed in
_Lt
something bigger than themselves and were driven !
¶
I
:'
from a feeling place of joy, passion, exuberance, and ti,,,
belief.
Al
So go out there and define your purpose. Live

1.
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A ..
. -.
-' p -.
a - I
every moment. Start paying special attention to things !'-,fl

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that help you achieve what you're after, things you

i
otherwise would have never noticed. I,

'1 - J
-
.
C[j.& :
References
Plotnik, R. & Kouyoumjian. H. (2011). Introduction to How Do You Define Success?
psychology. Belmont, CA: Wadsworth. Written by Calvin Sun
If you have ever worked directly with any of the

Invictus coaches, it's likely you have been asked how
you define success. Our mission as coaches goes
beyond just the mechanics of program design, nutrition
consulting, and skill coaching. Our coaching process
requires us to know exactly what results we are trying
to achieve. Knowing what success means provides:
clarity and allows us to focus and be more effective
during the goal sethng process.
However, sorne athletes seem to struggle with

understanding what success looks like beyond
'winning." In fact, winning and success can be mutually
exclusive ri some cases. One look at the dictionary and
I
28 29
- -
- -
=- - -- 14:---- ii: j-- J-=: ± -
it's no surprise why some
consider the two to be
'Success without fulfillment is failure."
Sytionymous.
-
Anthony Robbins
Webster's provdes the following definitions of

success: The third and fourth definitions are circular in
nature and don't really help us understand what it truly
success noun
means to be successful. Perhaps we should look to
; the fact ofgetting
orachieving wealth, respect, or
others who have been successful and led others to
lì fame
[
achieve success for a better definition. While serving as
: the correct or
desired result ofan attempt
head coach of the UCLA basketball team, John
I
: someone or something
that is successful
Wooden led his team to ten NCAA national
: a person or thing that
succeeds
championships in a 12-year period. Wooden had a
unique perspective on coaching and success.
The first defiriftion, acquiring weaFth,
respect, or
fame, may not apply to
everyone. Not everyone values
"Success comes from knowing that you did your best to
those things ¡n the same manner. As a
result, becoming become the best that you are capable ofbecoming. " -
wealthy or famous doesn't guarantee that
you will feel John Wooden
that you are successful. I have worked with wealthy
clients before and while they might be
what most would One of our favorite quotes at Invictus comes from
consider successful in financial ternis, other
areas of another outstanding leader, Mahatma Gandhi.
their life such as their physical
health and their personal
relationships were not doing nearly as
well. "Satisfaction lles in the effort, not in the attainment
The second definition is probably a

-
full effort is full victory". Mahatma Gandhi
better fit for
"achievement." However, achievements aren't Before moving on to the next section, take a moment to
inherently indicative of success either.
If you achieved a answer the following questions:
result but felt completely
unfulfilled by it, would you stil,l
consider it success?
* How would you define success?'
31
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What does success look like to you? r- : .r _

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-
,
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How do you feel when you are successful? :
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Success is never final; failure is neverfatàL L
.
-
lt's courage that counts. " John Wooden
j - 'r
LI the following sections, we will discuss the nuts
In '
.
and bolts of the goal setting process. You'll hear from
I
.
Invictus coach and athlete Nichole DeHart. She has Tips for Successful Goal Setting and
O
stood on the podium at the CrossFit Games as an Achievement

Fndividual and has earned herself numerous trips back. Written by Nichole DeHart
to Carson as a member of Team Invictus. Her thoughts
ori goal setting are deflnFtely worth reading. C.J. will add Goal setting is an incredibly important task but is
his thoughts on the three key traits of successful not widely used. Goal setting is extremely effective and
athletes: focus, commitment, and purpose. can provide clarity and focus not only for the future, but
also for the present. The process provides structure
II
and direction when working towards a stated purpose.
Goal setting also provides motivation and can help you
1
. organize your time and resources so that you can make
the most of your efforts. recently read this statement
I
on a blog and thought it reflected the true essence of

goal setting: Set goals that yield a positive effect on
your life whenever you think about them, long before
the final outcome is actually achieved. Treat goal-
setting as a way to enhance your present reality, not as
a way to control the future."
I
'I
- - -
_
---'-=---- -- 'V
33
t
Here are six steps that have helped me not only obtuse. The goal suddenly shifts depending on your
identify and set my goals, but also accomplish them. circumstances at the time, gets pushed to the side if it
There is nothing better then setting a goal, having is inconvenient, and can change from its original
perseverance to stay on track and finally accomplishing purpose. If your goal is written down and shared with
it.. Here are my six steps.: someone, then you can be held accountable for your
goal. Your goal now becomes real and not just an idea
Identify what your values are. that never comes to fruition.
This is important because you need to make Be precise when setting your goal.
I sure your goal is in line with your values. Identify your
r
core priorities and make sure your goal doesn't detract Give your goal a deadline and give your goal
from your overall values. Instead, your goal should dates, amounts, times, etc. so that you can measure
support yourvalues and work in harmony with them. your progress.
Identify what ¡t ¡s that you really want. Identify how you are going to accomplish your goal..
Be very specific; don't leave any room for This is important. Anyone can set a goal but not
H questioning later down the road. By knowing precisely everyone can accomplish one. You must identify how
what you want to achieve, you know where you have to you are going to reach your goal. Are you not drinking
concentrate your efforts. Once you identify what it is alcohol for the next 30 days? Then write out how you
that you really want (this can be a challenge within will stay on track for those 30 days. (Don't go to certain
itself), then set your goal. restaurants where it ¡s tempting to drink, prepare a.
polite reply to decline alcohol when it ¡s offered, etc.)
Write your goal down and share it with a loved one Anticipate any roadblocks that may come along and
find ways to overcome those roadblocks.
Make your goal visible so that you can have daily P
'
reminders to stay focused. This is very helpful because Ii
when you don't write a goal down, it tends to become
34 I 35
- -- - - .--.
J ----- -. -
BuiDd a support gróup. How to Set SMART Goals

Written By Calvin Sun
It is crucial to have support when you are trying
to achieve something that takes perseverance, Part of the skill of goal setting is learning to write
dedication and determination. Your support group your goals effectively. As a coach, have had the
I
should be made up of people who have your best opportunity to refine my goal setting techniques over
interest at heart. They can help motivate you and the years. Here's a general overview of the approach I
provide encouragement along your journey to success use:

They also provide needed accountability. Identify those
who detract from your stated goal and try to eliminate 1 Don't set more goals than you can count on one
.
their influence as much as possible. hand. Studies suggest that you really can't focus on
J
I
more than seven things at once (give or take). I

These six steps have helped me set attainable goals recommend a maximum of 5 goals, with 2 to 3 goals
i
and will hopefully get you started on your own journey being ideal for most. Don't create dozens of sub-goals
to goal setting. under one very generic goal to cheat this guideline. And
don't confuse action items and to-dos for goals. Greater
focus on fewer goals will yield a higher-quality result.
2. Be SMART with your goals. I'm sure you have

heard of this acronym before. lt seems to change a bit
depending on who you're talking to, but here's what I
mean when I say SMART goals:
Specific: You must know exactly what you want. Be

very clear about whatit is you are trying to accomplish.
Bad: Increase my strength.

Good: Increase my clean &jerk by 10 kilograms,
3 37
-
--
r-
Measurable: Your goal must be measurable. How else Bad: Set a new personal record of 20.0 unbroken
are you supposed to know ¡f you have made any double-unders.
improvement? Good: Set a new personal record of 200 unbroken
double-unders by March 31, 2015.
Bad: Improve my running.
Good: Improve my 400-meter sprint time by 10 3. Break Up Large Goals Into Manageab'e Pieces.
I
seconds. No goal is too great if you can break it down into a
II
series of smaller, easily achievable goals. For example,

Actionable: Goals should be worded in a way that i is it easier to add 100 pounds to your back squat in a
allows you to take action. I]
year or add two pounds each week? If you add two
pounds a week for a year, you will have added 100
Bad: Try to stretch more often. pounds. Chunking your goals into small pieces allows
Good: Spend at least 15 minutes everyday working on your mind to focus on achieving something realistic in
my mobility and flexibility the interim as well as build your confidence around your
ability to achieve the. big goal.
F
Realistic: Don't let self-limiting beliefs get in the way
here. Your goal should challenge you and put you 4. Write your goats down. Don't type you.r goals in
outside of your comfort zone. At the same time, be Word or Excel. Don't email them to yourself. Don't write
careful not to set a goal that is beyond common sense. them in the notepad app on your phone. Get out a pen
and paper and physically write them down.
Bad: Increase my back squat by 100 pounds in two
weeks. 5. Keep them posted somewhere where you can see
Good: lncrease my back squat by eight pounds in a them. You know the old adage: "Out of sight, out of
H111 month. mind." Review your goals frequently. Sometimes goals
need to be revised and updated. Frequently reviewing
Time-bound: All of your goals should have a "due them allows you to make sure your goals are still a
.
date." Not a year, not a month, but literally pick a day good fit for you.
that you will accomplish this goal.
3 3g
-
-
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-
6. Share your goals (with a select few). It's common
.
7 Li-.
-----:-
practice to share your goals with everyone. Typically, I!

.
-
- .. -
you hope your friends will hold you accountable and r
you'll feel the pressure to fulfill those goals. However,

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some experts argue that sharing goals can actually

.
- :
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-
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make them less likely to happen. recommend sharing

I
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-- ".- :
_ -
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_:_2_.:
_; --- .
---,
your goals only with people who are committed to
-
.
S --
_____
helping you achieve them such as your coach and
Are You Committed?
select members of your peer group.
Written by CJ. Marti.n
One of my online coaching clients from Florida

sent me the photo above. The photo is of her training
through a tropical storm. Sprints were on her program,
and she wasn't going to let a bit of rain stop her from
getting her work done.
The photo raisés an interesting question

would you run through the rain if yur program called
for you to do so?
don't really care if you would run through

OK, I
actual rain, but would like for you to consider whether

I
you are committed, focused and motivated enough that

you would not let inconveniences stand in the way of
you doing what you know will help to bring you closer to
i
your goal.
40 41
We all face myriad distractions that can keep us gone four of the six weeks. For four of the six weeks he
from achieving the things we really want in life. was obligated to work 14+ hours a day. Much of that
Unforeseen circumstances force us to change course, time was spent on his feet with a minimum of 60 lbs of
or supply obstacles not initially expected. lt's how you gear. Regardless, Josh kept a jump rope on him at all
react to these circumstances that matters most. times and any time he could take a break, he would
break out his rope and get a few practice sets in. The
have had the opportunity to work with some
ï result was a record-breaking performance on the lOOs
j
phenomenal athletes, and the most successful have workout, and breaking the 100 double-unders into only
distinguished themselves not only in their athletic three sets.
r
;.
performances, but by the traits they demonstrate

«I
throughout their training. There are three principal traits Focus also means having a limited number of
that I believe can help someone guarantee their goals. You cannot commit yourself fully to a dozen
success in reaching any goal (fitness-related and different things. Pick one, two or maybe a few, and
otherwise). devote yourself to seeing them through. If the goal is
II
worth achieving, give it your all - that is the only way
Focus you will guarantee to make it happen.

JtI
Goal achievers keep their eyes

nthe prize. lt is Commitment
impossible to distract them from their goal. No matter
k
what is going on around them, they prioritize the work Fôcus and clarity of the goal has to be the
that must be done to bring them closer to their goal. starting point, but that alone will not get you there. You
must have the commitment and discipline to fight
When the 2011 regionalworkouts Were through the inconveniences and sacrifices associated
with achieving your goal. Ask any one of the athletes
I
,F announced, Josh Bridges could not perform forward

double-unders. He was a wizard with backwards training to compete at the CrossFit Games when the
double-unders, but could link only two to three forward last time they had a weekend to themselves. They have
double-unders on most days. The good news was, he sacrificed countless hours with friends and family to
F
had about six weeks to practice double-unders before ensure that they are as prepared as possible to perform
regionals. The bad news was that he was going to be when it matters most. Most of them have also
4Z .43
I
overcome some nagging injuries and/or spent a sizable There are many other traits that top athletes
portion of their budget on massage therapy, exhibit, but these three might be the most important for
acupuncture, and other treatments to make sure their anyone setting out to achieve any goal - fitness-related
body is as healthy as possible. Throughout it all, the top or otherwise. I encourage you to put them n play.
performers never balk or doubt the journey. They Select a goal that you would like to achieve; spend
accept that the reward of achieving their goal far some time to create clarity of vision for what the
outweighs the sacrifices endured to get there. They successful achievement of your goal will look like;
don't miss training sessions, they don't complain, and eliminate as many distractions as possible; commit to
they don't question the process.. prioritizing your goal above all other distractions and
inconveniences; arid understand the meaning what in
Motivation you are doing. If you can do these things, you're

capable of almost anything.
Will power only lasts so long. Most people do a
great job of staying focused and committed for a week
or two, but if you're not motivated by a deeper purpose,
the long journey to goal achievement cari be
overwhelming. Goal achievers are enthusiastic about
the journey. The top athletes don't train begrudgingly;
they're excited to be in the gym. In fact, the biggest
problem with top athletes is often keeping them from
doing too much and overtraining. They love what
they're doing. If you don't love what you're doing, or at
least love the reward that will come from what you are
doing, the sacrifices and distractions are sure to wear
you down. Find the deeper purpose in what you are
doing. Make sure you know why you are doing it, and
make sure that reason syncs up with your personal
values.
44. I 45
-
(i
-
Inthe next chapter, we will discuss visualization,
how it can help you improve your performance, as well
V
L as some simple techniques to incorporate this
technique into your practice. Heidi Fearon will go over
the importance of visualization for athletes. If you have
iII attended one of our Invictus Athletes' Camps, you likely
have heard her speak about the power of visualization,.
mindfulness, and meditation.
- -
,-;;;;
r
Let's Set Some Goals

Written by Calvin Sun
By this point, you should have a good idea of

what goal setting is and why it's important to you as an
athlete. Before moving ori to the next sectìon of this
book, download our goal setting worksheet from our
website at: http://bit.ly/lnvictusGoalSettingSheet
lt's important that you take the time and effort th

clarify your vision and goals for yourself. In the
worksheet, you will apply everything we have discussed
in the goal setting chapter. You may want to refer back
to certain chapters as you progress through the
worksheet. Once your worksheet is completed, make
sure you post it somewhere where you will frequently
see it. Regularly review your goals to make sure they
are still a good fit for you.
I II
47
I
: L F -- - . planned. Maybe it's a technical error, or maybe it's a

Ii
i' I:
bad call from a judge, or something occurs that might
I
throw off your mental focus. Now imagine yourself

.
Pillar Two: successfully overcoming any challenge that may
.ISUALIZATIQN. I
presentitseif. This can be a highly effective exercise for

improving your self-confidence and mentally preparing
"Whether you believe you can, or you can't - You're
yQuelf for any stressful situation that may arise.
I
jI
right. " - Henry Ford
Visualization also feeds into your beliefs about
Visualization goes by many names: motOr
your capabilities and self-confidence. Your mindset will
image, mental practice, cognitive visualization, and so
dictate how effectively you are able to visualize yourself
on. These terms can refer to the practice of tasks using
successfully accomplishing what you are trying to do.
mental rehearsal or repeatedly visualizing a task being I
completed. lt can also refer to visualizing

yourself achieving your desired outcome.
M
II Visualizatiön can be a profoundly poweul tool

for athletes. Scientific research has found that mentally
I
rehearsing a task in combination with actual physical

1I
practice results in greater improvements in performance
I
than with physical practice alone. Other research has
found that visualization and meditation can improve the
consistency and level of performance in fine athletiö
I
skills ranging from shooting a basketball to hifting a golf

ball.
I
II
Another use for visualization is as a means of
stress inoculation. Imagine yourself in a competition or
I '
training scenario and something doesn't go exactly as

II
iI
48 49
1H
- .-
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I
-
- - _____ - - - -
-. - -
--- _Jd- -- -- ---L
r What if you had the power to improve your
performance without increasing your workouts? If you
could see your potential in your mind's eye and achieve
your wildest dreams? If so, you would only be limited by
; the expanse of your imagination.
I '
Ht
- - ,
-
.11 ;Tlls ' J
A key element Of mental preparation is
visualization. Visualization is one of five mental tools
common to every successful performance; every top
àç4r: I performer in the world has used visualization, from Rich

Froning to Tiger Woods and from Navy SEALs to
Mahatma Gandhi. Forgoing visualization for a physical
The Importance of Visualization i contest is like forgoing squats or like competing with
Written by Heidi Fearon
one arm tied behind your back. lt's giving your
Elite athletes spend a great deal of time and opponent the upper hand, and if you're an athlete that
gets performance anxiety, it, can be crippling to not
li effort preparing physically for the specifics of their sport.
visualize.
Their physical regimen includes proper nutrition, sleep,
skill training, workouts, and recovery. They spend a
.r
much larger amount of money than the rest of the
population on proper gear, coaching, bodywork, and
restoration. But many overlook one of the most
I
-
important aspects of performance the mind.
I i
Your mind is the driving force behind everything

you do, yet how much attention do you pay to being
mentally fit and sound on performance day? If your
!I
answer is little-to-none, then you have the opportunity
I
for massive improvement.
5O..
51
I
-
_l ___ - fl_ -_ -_ _
- _. _ - -
-- Decades f science and research support the
r- efficacy of visualization in all areas of life, particularly
-
for improving athletic performance. Research on the
brain patterns of weightlifters in particular found that the
patterns activated when a weightlifter lifted heavy
L
J. weights were activated similarly when they simply
imagined lifting
:
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r
Psychology Today reported that mental practice
How
ff!I
Visualization
i__
-; .
Works
» I can be almost as effective as physical training. One
study, published in the Journal of Sport & Exercise
Psychology, found that imagining weightlifting caused
actual changes in muscle activity. "Mental imagery
u
impacts many cognitive processes in the brain: motor

Written by Heidi Fearon
control, attention, perception, planning, and memory,"
Imagination is more important than knowledge. For researcher Angie LeVan wrote in Psychology Today.
knowledge is limited to all we now know and "So the brain is getting trained for actual performance
understand, while imagination embraces the entirê during visualization. Mental practices can enhance
world, and all there ever will be to know and motivation, increase confidence and self-efficacy,
understand"- Albert Einstein improve motor performance, prime your brain for
success, and increase states of flow,"
Are you just hoping to find the zone" and be
mentally fit on performance day? Do you get Now, imagine if you could mentally execute the
performance anxiety? Do you struggle to calm down skills you practice with high level precision so that you
before or during an event? Do you feel like you are could step into your event calm and focused.
forgetting important skill cues once the whistle blows? Visualization can help you do this and more. lt can
Are you looking for an edge over competitors that provide the missing edge in your athletic performance.
match you in strength and skill?
52 53
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Benefits of VsuaUzation
-- - == - i-_ =;
How to Effectively Visualize

* Boosts your immune system by reducing cortisol Written by Heidi Fearon
* Engages the parasympathetic nervous system to
induce extreme relaxation Keep it simple, 5-10 minutes at a time is plenty
* Boosts confidence and release stress to start. As you do more of it and it becomes easier, you
may want to make more time for it. But in the beginning
H wifl it improve my athletic performance? you probably won't be able to concentrate much longer
o Establishes a program for perfect performance than 10 minutes, so don't pressure yourself to perform
Overcomes limiting beliefs and blocks to peak lengthy visualizations right off the bat.
performance
o Prevents mistakes Find a quiet place where you can be
* Improves rhythm and focus and help you learn skills undisturbed, preferably dimly lit. Turn off your phone,
more quickly close the door and sit or lie down. Let your breath feel
* Overcomes nerves effortless. Allow your thoughts to go - don't worry about
oAllows youto heal faster by reducing cortisol them, think of them as white noise in the background. If
you become distracted, simply come back to observing
your breath. Your breath is you.r anchor,
After less than a minute of observing your

breath, you'll have made the mental "space" to begin
visualizing. Now you're ready to make the conscious
connection between mind and body. Do this by
performing a Scan & Relaxation, or S&R. Start at the
.
top and scan your scalp & forehead for any tightness,
relaxing those tense spots as you discover them.
Continue moving down your body; your face, neck,
shoulders, chest, all the way down to your big toe and
finishing with your little toes, scanning and relaxing
M I 55
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notice any smells, tastes or feelings that arise.

each piece. Ths creates a firm and conscious
connection between your mind and body. When you Incorporate as many of your senses as you can
naturally.
start out visualizing, it's important to do this pre-goal
work each time. Just like warming up for a workout, the
S&R sets the stage for how effectìve your following Frequency and lntensty is More Important than
visualization will be. Duration
While you don't need to visualize for a specific

Now you can visualize your intention or goal. If
ii;
it's a simple statement of intent, repeat it over and over length of tìme, the more short and intense sessions you
like a mantra to yourself silently. Imagine how your can do, the more it will help. Research shows it can
body feels as this intention becomes real and see take 4,000-6,000 iterations to lock in a new habit! The
yourself actualizing the intention. The more senses you powerful part of visualization is that those 6,000
can bring into a visualization, the more powerful it will iterations won't cost you any physical effort; you can
be; not just how ¡t feels, but how it sounds, looks, visualize squatting 300lbs or sets of 50 muscle-ups as
smells, and tastes. many times as you want without exhausting your
muscles.,,
ti it's an actual goal you are visualizing, imagine

'
The more you get in the habit of visualizing the

every step. Imagine your breathing being even and full,
IÌi more natural it will feel and happen quickly. Your body
notice that you are relaxed but prepared. See every
step of the process to achieve your goal -
every will learn how to be in a relaxed state as you perform
the body scan and you can drop into the zone faster.
[
footstep, every movement of your body, and every
position you need to hit. See yourself doing it perfectly Visualization is a form of meditation, and with greater
frequency comes greater potency. Visualizing once a
with ease and proficiency and notice the confidence in
day will be helpful, but the more often you do it, the
your execution. Feel the sense of being in the flow.
F)
more benefits you'll find. If you can make time for three
Once you have seen the event clearly or said the i O-minute sessions a day, you should expect to see
dramatic results within the first two weeks.
intention over several times, breathe the truth of the
intent or goal being achieved into every cell of your
body. Know that what you have seen is your truth and
LI
56
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)
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II
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practicing visualization with all of your .
goals. Visualize positive outcomes with family, career,

or financial goals. lt may seem silly at first, but you may
Pii lar 1h ree :,
even try it with something as seemingly mundane as .
------
I
SELFTALK
.
thesaleofahouseorapayraise. ' -
I
Positive visualization practice will make you a What words do you hear when you train or
more optimistic person as you change your habituated compete? Are the words coming from your internal
I i
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pattern towards seeing a positive outcome and things monologue positive, affirming and instructive? If not,
going yourway. i
you could be leaving a lot more performance on the
!
.
»i
table than you would ever believe.
1
Visualization is a powerful way to manifest your iM
. I
goals and ¡ntentions. But if things turn out differently One of the tenets of our training at Invictus,
I
than you imagined, stay open to the possibility that the whether you are a beginner or a veteran competitor, is
manifestation is actually better than you could have that every member of a training group will be disciplined
imagined. Sometimes the universe offers up a richer i
and dedicated about supporting their training partners,
dish than even the most creative chef could have Even when the intensity of a conditioning session
: j
:: imagined - sink your teeth into what you receive with seems to have taken an athlete's soul, there is an.
gratitude. Trust that you are exactly where you are expectation that they can mutter out some words of
I supposed to be and getting exactly what you need, encouragement for their peers. This simple act of
LF
There is perfection in all of this and while these tools putting a positive statement out there not only improves
are empowering, control is an illusion. the training environment for those around you, but also
Ii creates a new language of positivity within you. This
little boost of encouragement can reframe the situation
and be the difference between contenders and
champions.
58 .59
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Below you will learn more about the importance. The Importance of Positive Self-Talk
of positive self-talk, and it's relative- postures of
defeat. Mastering how you carry yourself and the words
that resonate through your head can change you as an .7 am the greatest, I said that even before .1 knew I was.'
lI
athlete almost immediately. Where physical changes - Muhammad Ali
take time to manifest, changing your self-talk and
I
mindset can happen overnight. Self-talk is simptyyoùr internal dialogue. Self-talk

l
tends to diverge into either the positive or the negative
variety. You probably have experienced both varieties
of self-talk journey as an athlete. As you can
in your
I
imagine, negative self-talk can be highly detrimental to

athletic performance.
Researchers have found that negative self-talk is

highly correlated with loss in competitive environments.
One study published in the Journal of Sport & Exercise
Psychology found that tennis players who engaged in
negative self-talk lost points more frequently and
performed poorly compared to those that engaged in
positive self-talk [1]. Anecdotal evidence and common

sense confirm these findings.
There are two main varieties of good self-talk:

cognitive and motivational. Cognitive statements are
developed to either enhance development of fine motor
skills or improve execution of established skills.
Research has found that this form of self-talk is most
useful for movements that require fine motor skills such
60 61
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as Olympic weightlifting or challenging gymnastics Both cognitive and motivational self-talk have been
j
movements. found to be effective for both strength and endurance

I
events [2]. In other studies, researchers have found that
Motivational self-talk can be brbken down into motivational self-talk can significantly increase time to
three main sub-categories: mastery, arousal, and drive exhaustion in athletes by as much as 18% [3].
F
statements. Motivational self-talk can also reduce the rate of

I perceived exertion in athletes, which can result in
Mastery statements are developed to improve focus, improved performance during both strength and
self-confidence,. and cope with difficult circumstances. endurance events.
,
: j
* Arousal statements are made to "psych up" an athlete References:
1. Van Raalte, Judy L.; Brewer, Britton W.; Rivera, Patricia M.;
or to relax an athlete, depending on the situation.
Petitpas, Albert J. The relationship between observable self-talk
and competitíve junior tennis players' match performances. Journal
o Drive statements are developed to help maintain and! of Sport & Exercise Psychology, Vol 16(4), Dec 1994, 400-415.
or increase an athlete's drive to succeed. 2. Theodorakis, Y.; Weinberg, R.; Natsis, P.; Douma, I.; Kazakas,
P. The effects of motivational versus instructional self-talk on
improving motor performance. Sport Psychologist 2000 Vol. 14 No.
Examples of cognitive self-talk:
253-271.
,
3 pp.
It
"Keepyoureyesforward" - 3. Blanchfield AW, Hardy J, De Morree HM, Staiano W, Marcora
"Punch the bar up" .' . ' -
SM. Talking yourself out of exhaustion: the effects of self-talk on
"Get your head through"
r -: ,. endurance performance. Med Sci Sports Exerc. 2014 May; 46(5):
I
/ 998-1007.
:
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H Examples of motivational .' ,
". .
self-talk: , '
Jr';;'isi5tooea5y!
1
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process until you find that the negative self-talk is
How To Overcome Negative Sef-TaIk ..
eliminated.
I. Written by Calvin Sun
Technique #2: Change The Voice

One of the biggest challenges I haven seen
athletes face is dealing with their own negative self-talk..
I
Another method is to change the voice of the

You know what Vm talking about, it's that little voice in
negative self-talk. When you notice negative self-talk
the back of your mind that questions your abilities and
appearing in your mind, change the voice to something
says awful things about you. Things like "you're not
ridiculous like that of a cartoon character. You'll
I
good enough" or "I can't do this." Listen very carefully to

ir
probably find it difficult to take the negative talk very

your negative self-talk. Notice which direction it comes
seriously.
from. Does it come straight at you or is it coming from
h'
l
above you, behind you, or either side? Is the negative

Négative self-talk is toxic. lt's limiting, crippling,
i!I self-talk even in your own voice? You may be hearing
IH
and harmful to your performance as well as your health.
the voice of a parent, teacher, or former coach in some
II
Try these techniques and make a conscientious effort
cases. Identify what's going on in your head so that you
to eliminate negative self-talk. Make sure you take the
have some cues that will let you know when your self-
time and effort to cultivate positive self-talk in your
talk starts to drift into the negative variety. From there,
.
athletic career as well as your life in general.
you can implement some techniques to overcome
r'
negative self-talk. rl
I'
Technique #1 : Hit The Mute Button
II!; Get yourself to hear that voice of negative self-

l:I
talk. As soon as the first sound starts, imagine you are
turning the volume down on your TV or hitting the mute
!
u
button so that the negative voice is silenced. Replace
the negative self-talk with positive self-talk such as the
motivational affirmations mentioned earlier. Repeat this
1lk]''
65
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Postures of Defeat sucks, can't do this." They can come in many forms,
I
Written by CJ. Martin but nearly every version of a posture of defeat involves
the body closing in on itself, as if reverting to the fetal
If described an individual bent over, hands on
I
position. This can be taking a knee, sitting down,
knees, head hanging down with eyes closed or looking bowing the head -
chin to chest, or most common,
straight at the ground, would it sound like was
I
bending over with hands on knees. lt's our nonverbal
describing someone who was thriving, well on their way way of saying we feel vulnerable and weak, and it's
to expressing the best version of themselves? No. how we retreat to protect ourselves.
,IL
If you see an individual standing tail, chest Social psychologists Amy Cuddy and Dana
broad, eyes open and focused on the task ahead of Carney have pointed out that postures of high and low
them, you know they are ready for whatever comes confidence are nearly universal [1]. Regardless of
their way. religion, economics or societal norms, humans with
high confidence assume the same postures. For that
Why then is common to see athletes bent
it so matter, you don't even have to be human; the entire
over, hands on their knees, staring at the ground in the animal kingdom recognizes the same principles of
middle of a competitive event or training session? Has postures of confidence. For humans and animals alike,
anything good ever happened to someone in this the postures of victory and pride are expansive and
position? This is the position one might assume over open, making us appear as big as possible. This is
porcelain after a long night of being over-served. lt's the engrained in our DNA, as Jessica Tracy noted in her
position a child might assume while awaiting the study of those who were born congenitally blind and
impending whack of a belt. lt is a position of submittal display the exact same postures when they win at
and weakness. physical competitions [2]. Having never seen anyone
assume these postures before, they still exhibit these
At lnvictus we have gone to great lengths, since same postures of pride.
2009, to eliminate "Postures of Defeat." Postures of
defeat are the inseparable sidekick of negative self-talk. Postures of defeàt and löw confidence are
They are nonverbal statements that scream "this similarly universal; we get small, we turn inward, we
I
round our shoulders and drop our heads to protect our

iÍ
66 er
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most vulnerable organs. As a coach, will go to great

I Those who assumed the slouched, low power, defeated
iI lengths to get my athletes in the habit of avoiding posture showed a drop in testosterone and rise of
postures of defeat. These postures have dire physical cortisol.
and psychological consequences.
More importantly for the purposes of our sport,
When we started banishing postures of defeat at standing tall allows for much better oxygen intake! In
Invictus in 2009, Ihadn't studied the psychology or the middle of a nasty conditioning session or event, I
physiology of these postures, only knew from

I want an athlete to get as much oxygen as possible.
experience that when Isaw athletes assume these Standing up straight opens up an athlete's chest cavity
positions they were weak and mentally breaking (or and allows for a more natural and full expansion of the
broken). I knew that to keep them moving, and to lungs, which can increase oxygen intake by up to 30
provide any effective coaching cues or motivation, 1 percent or more. That is a massive difference in a sport
needed athletes to stand tall and look at me or look like ours that will have even the most well conditioned
directly at the task in front of them. Since then, we've athletes gasping for air.,
learned a lot about the depth of the physical
consequences associated with these postures of If the physical consequences of assuming a
defeat. Cuddy and Camey's study actually shows that posture of defeat haven't convinced you already,
postures of defeat alter blood chemistry almost consider the psychological ramifications. As mentioned
instantly. In their controlled study, they showed previously, the association of the typical posture of
significant changes to both testosterone and cortisol defeat - bent over, hands on knees, head down - to
levels in just two minutes of assuming a posture of virtually any other circumstance is not positive, but
either high or low confidence. Participants gave a rather downright undesirable. Not surprisingly, posture
baseline saliva sample, and were then asked to itself changes self-confidence. A 2009 study published
-
assume a posture either sitting tall with chest up, or in the European Journal of Social Psychology asked
slumping with shoulders rounded. The results in just students to rate themselves on certain professional
two minutes showed that those who sat tall had traits; those who sat with an upright posture were much
.
increased testosterone and decreased cortisol -

the more confident in their assessments - rating
stress hormone. themselves either higher or lower than their slumping
III
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counterparts, who gave themselves middling scores [3].
68 69
Ii Their posture alone demonstrated improved confidence but rather, it's incumbent on every training partner in
"i the gym to keep their peers honest. Whether you're
in their own thoughts.
watching a training session of our most competitive
Science be damned, we should all understand athletes or beginner athleteswho just finished
that how you carry yourself in the midst of a workout - Fundamentals, it's not rare to hear multiple voices say
or any of life's challenges -
will play a great role ¡ri ¡n unison, "chest up!" -reminding an athlete to convey
I
determining the outcome. Those who approach the confidence when they least want to do so..
situation with their chest up and eyes forward are those
who took for solutions to overcome the obstacle, while The second training rule is that the athlete must
those who cower and close in on themselves are -
rest with their eyes open chest up, eyes open. This is
retreating from the reality of the situation. In order to extremely important for our athletes. If you've ever been
H
overcome whatever challenge is in front of you, you to the SoCal Regionals or the CrossFit Games you
must stiffen your spine, stand tall and move forward. have probably seen a massive column of green t-shirts.
That is the Invictus Sea of Green, a powerful
III
How We Changed Invictus. Athletes' Body community of hundreds of our members who are there
Language for the sole purpose of cheering on and supporting our
athletes in competition. The power of looking up from
understanding that your postures of defeat are a the arena floor to see hundreds of your friends and
problem is only part of the equation; breaking the habit family members cheering you on cannot be overstated.
i
is the true battle. Breaking bad habits takes time and The problem with athletes who assume postures of
defeat and/or close their eyes is that they completely
II
repetition. As a coach, never expect an athlete to fix a

I
bad habit in competition...that's what training is for. To negate the boost that this crowd of support can give
give our athletes plenty of practice maintaining them. When standing tall with open eyes, however, the
î
confident postures throughout competition, we've athlete finds motivation, encouragement and support in
instituted three rules for training at nvictus.
I
the crowd or from their training partners. The athlete
« II
also can see the field of competitors and the task in
IF
The first training rule is that everyone helps front of him/her, which allows them to compete to
!I
support the cause. lt's not only the coach's job to regain a few spots or hold off oncoming competitors.
remind athletes to maintain high confidence postures,
7G 71
.
The thìrd training rule is that Invictus athletes are sets to doubles and triples and pressed her shins to the
asked to rest with their "shins against the bar." A major barbell when she was resting. The result of her focus
pet peeve of mine is watching an athlete walk away and discipline applying this one simple rule was a first
from the equipment or apparatus on which they should place finish in the very event that she was concerned
be doing work. Let me provide an example from the would eliminate her from contention. Her performance
2012 CrossFit Games regional qualifiers. My favorite that weekend earned her a return to the CrossFit
event that year required athletes to complete a 2000 Games, where she would place 5th overall - despite
meter row, 50 alternating pistols and 30 hang cleans giving birth to her daughter less than a year earlier and
with a relatively heavy weight - 225/135 lbs. Athletes breastfeeding between events and in the middle of the
dealt with the hang cleans in a wide variety of nights through the Games weekend [4].
J
strategies, some opting for large sets followed by a
longer rest period, and others with smaller sets and less "Shins against the bar" is a mindset with a tactile
rest. Before the event Invictus athlete Val Voboril cue to keep you honest. Not every event or training
expressed a lot of concern with how she would handle session will involve a barbell, but whatever the task is,
the weight compared to physically stronger females like you must stay right at it, move toward it and confront it.
Lindsey Valenzuela, Rebecca Voigt, Kris Clever, Katie Stepping away or turning your back is retreat, and has
I Hogan, Andrea Ager and a host of other incredible no place ìn the competitive arena. Our sport requires
female athletes from Southern California. She knew that you move forward at all times. You can rest when
that she couldn't string together multiple reps the way necessary, but resting at your workstation will keep
the other women could. i asked her to do one simple your rest short and your mind strong.
thing - keep her shins against the barbell. I asked her
to keep her sets small - no more than 3 reps, but to be Remember in the midst of your most difficult
relentless about hovering over the barbell so that she event or training session that mental toughness is
could get back to work as soon as she felt recovered displaying confidence and courage when it's most
enough to move the barbell again. Val did exactly that. difficult to do so. Consider William Ernest Henley writing
"Invictus" from his hospital bed, affirming that whether
While the other women knocked out sets of 6 or his second leg was taken from him or his body failed
more hang cleans at times, then stepped away from the him entirely, his soul would remain unconquerable and
barbell to chalk their hands and breathe, Val kept her
72 73
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Understanding Optimal Arousal What Separates The Top performers.. From

Everyone Else?
States
Written by Cdlvin Sun
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High-performance athletes have mastered
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controlling their emotional state. They know how to
There's no shortage of stressors in competition ]l
I
manage their arousal level so that they rarely
the noise of the crowd, your coach yelling at you from
experience the anxiety, stress, and fear that tends to
the sidelines, and judges waiting for you to make a
impede the performance of other athletes who, on a
mistake are some of the more common ones we've I
physical level, are equally capable and talented.

witnessed as CrossFit coaches. Stressful situations
tend to trigger emotional reactions like fear, anxiety,
1h 1908, psychologists Robert M. Yerkes and
anger and other negative mindsets. They also tend to
John Dodson established an empirical relationship
trigger physiological symptoms like butterflies in your
between arousal and performance that is now known as
I
stomach, elevated heart rate, shaky hands, and dilated
the Yerkes-Dodson Law. Quite simply, too much or too
pupils. These reactions are all normal of the autonomic
little arousal results in poor performance. Too little
nervous system. The problem ¡s when the arousal level
arousal results in the athlete being too relaxed or laid
is too high. Left untamed, the arousal response can
negatively impact abilities like critical thinking, decision-
Good Maximum Performance
making, and fine motor skills. These abilities are all
obviously very important to an athlete, whether in
Ui
Performance
o
training or in competition. z
o Laid Bk, Anxiety, Panic,

u- ]ractive, Anger, Fear,
Some athletes are able to perform optimally
-
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To ReLaxed Stress
o-
Trrespective to their environment. These also tend to be SUb.OptinI Z< Stress Zone
VII
the same athletes you find at the top of the leader Por
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Performance Poor Performance
fi
Poor
Low rvIoQerxe
board in any category. (Uiderarouse) (Optrìmal Arousal) (Overarou sed)
EMOTIONAL AROUSAL
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76 71
r'ÇT.
back. Too much arousal results in the athlete becoming What Works For Your Training Partner Might Not.
anxious, panicked, or stressed. The optimal level is Work For You
right in the middle where the athlete is "in the zone".
I Optimal arousal levels wIll also vary between
The Optimal Leve Wifi ftJso Vary. Based On The athletes. That's why one athlete might prefer to warm-
Skill up while listening to Mozart and Vivaldi, while another
prefers Pantera and Megadeath, or vice versa. For
these same reasons, one athlete might prefer the
I
Goed
1: frenetic energy of competìtion while another finds
themselves overstimulated and performing poorly.
n
Ir
Lu
o
z Fortunately, there are ways of managing your arousal
level to optimize your performance.
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Pol
Low ,
Moderate - KÌgh
EMOTIONAL AROUSAL w
] o
ou-
Different skills require varying levels of arousar w
w
for optimal performance. If the movement is complex
Q-
and requires fine motor skill, the optimal level of arousal Poor
will be lower compared to a gross motor skill that is Low Moderatg _ j. sigh
EMOTIONAL AROUSAL
relatively simple. For example, performing a muscle-up
doesn't require you to be "psyched up" in the same way
you would be for a one-rep max deadlift.
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Here's how to do it.

How To Control Your Arousal State r1

1, Find a comfoable space where you can sit or lie
down.
Your state of mind plays a highly influential role
r
.in how you perceive the challenges that you will
2. Breathe slowly and deeply in through your nose,
undoubtedly encounter ¡n training or competition. If you
filling your lungs for about 4 seconds.
find yourself in the "sub-optimal zone", you'll want to
practice using some techniques to increase your
3. Slowly breathe out for another 4 seconds.
arousal state. Positive self-talk and visualization can be
great ways to increase your arousal level. Emotive
Repeat for at least i O more breaths or until you can
I
music, pictures, or videos can also be helpful to get you 4.

feel your state returning to baseline.
into the optimal zone. On the other hand, if you find
I
yourself in the "stress zone" you'll want to use some of
Try it the next time you feel those butterflies in your
our recommended techniques for decreasing arousal.
for stomach or when your anxiety level starts to affect your
The idea here is stay in the optimal zone
performance.
ability to perform..
Decreasing Arousal, Method #1: Breath Control Decreasing Arousal, Method #2: Meditation
another fantastic way to calm the

Meditation
One of the most effective methods for managing
i
mind, improve focus, cope with stress, and enhance

arousal state is simply using breath control.
Diaphragmatic breathing can elicit a physiological
your mental game as an athlete. C.J. and I are fans of
"Headspace", smartphone application you can
a
relaxation response. When performed correctly, you
download and use to train your mind. Of course there
cari voluntarily interrupt the "fight or flight" response of
are many other free resources online that teach you the
your sympathetic nervous system and activate the "rest
basics of meditation. Feel free to experiment and find
and digest" response of your parasympathetic nervous
what works best for you. We recommend starting and/
system.
or ending your day with about 15 to 20 minutes of
80 .81
- - .-
meditation. Try it and see how it improves your mental Try practcing this technique before bed to get '
performance accustomed to it. Give ìt a shot the next time you find
yourself too tense in between events at your next
Decreasing Arousal, Method #3: Progressive Muscle competition. In addition to these techniques, there are
Relaxation three elements to consider when managing your state.
Progressive muscle relaxation is a simple 1. Body Language: Avoid Postures of Defeat

technique that involves tensing specific muscle groups
and then relaxing them to give yourself awareness of There are certain emotional states that rb
tension and relaxation. This can be combined with other inextrìcably tied to the physiology of your body
techniques such as visualization and meditation as well. language. For example, try slumping down in your
r
chair, letting your shoulders roll forward, änd look down
Here's how to do it: at the ground. Put a frown on your face and now
imagine you have just been asked to do the one thing
i . Find a comfortable space where you can sit or lie. you hate doìng the most. How do you feel?
down.
Now try standing up tall, shoulders back, and
.2. Focus on your breathing, similar to meditation, and head held high. Put a big smile on your face and try to
give yourself the mental space for this exercise. feel sad or sorry for yourself in this position. lt's difficult,
if not impossible. How does this posture feel compared
III
3. Starting from the top of your head, tense and relax to other one?
each muscle group until you reach your toes. Eyes,
cheeks, jaw, neck,shoulders, arms, hands, back, As C.J. mentioned in the previous chapter, we
stomach, hips, glutes, quads, calves, feet, and toes. coach our athletes to avoid what we call "postures of
defeat." In trainìng and competition, we encourage them
4. Scan for any remaining tension while continuing to not to bend over, bow their heads, and stare at the
relax throughout your body. ground. Instead, we suggest that they stand tall in a
"posture of victory", chest up, shoulders back, and eyes
I I
looking forward.
82 83
'Ir
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2. Focus: Don't Fxate On Negatives ''
What you focus on will certainly affect your mental

s .- -'
arid emotional states. You can choose to focus on the

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negative things or you can focus on the positive things. If

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you are in the middle of a tough workout, you could 7 ' :
choose to focus on how uncomfortable you are feeling or

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you could choose to focus on how you only have a few
reps left to go and that you have accomplished so much
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already. The choice is entirely yours. T '
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3: Lari..guage: Reinforce Positive SelfTalk
We've already covered the topic of self-talk and

Syncing Psychological and
it's worth repeating here. The Janguage you choose will
IJ
have an immediate impact on your state. "This sucks", "I Physiological Arousal For Competition.
hate doing. .[insert your least favorite exercise]", "Why
.
Written by Ci. Martin
are we doing this again?" are all examples of poor
language that can put you in a negative state. Better Most athletes understand the importance of
language might be something like, "How can learn from

I
preparing their bodies for competition with an effective
L
t.
this?", "Where's the gift in this?", or "What can do to pre-everit warm-up, but far fewer athletes even
improve?". consider syncing their psychological preparation with
their physical preparation. Syncing psychological and
Arousal control and state management are physiological arousal states creates congruence that
essential skills for any athlete that wants to be able to allows athletes to more effectively control and optimize
perform at the highest level possible. Start paying their arousal states leading up to an event, Here are
attention to your state in your training. Do you notice any some guidelines that we have effectively used to
I
consistent patterns? Start making an active effort to prepare our athletes for the best competitive
manage your state in your training or anytime you feel performances of their lives.
stressed or overwhelmed. lt's a skill you must master.
85
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;
---
I
Every athlete is unique, and. thus, every athlete's suppress excitement and extend the calm breathing
states of the warm-up until much closer to the time of
warm-up should be individualized to their needs and
the event. Athletes who tend to be reserved and
style, Nonetheless, all warm-up protocols should follow
:
!
some guiding principles of progression in both physical

Withdrawn through competition -a common and natural
!
I and mental preparedness. The chart and timeline beloW

-
way to mitigate competition anxiety will likely need ta
want be more physically active and mentally engaged
represent the general guidelines by which I
throughout the warm-up.

Invictus athletes planning how they approach their pre-
I
event warm-ups. Please use these as guidelines, not
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hard and fast rules, to consider and design your optimal
?revent Physiological and
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pre-event warm-up strategy.

Psychological Planning
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When utilizing these guidelines, athletes must. 60 Minutes Out from Event (or caIJI to corral)
always consider the nature of the event for which they

Duration of Phase: O-1 O Minutes
IH III
are preparing. Athletes will need to prepare much

Physical State and Activity; General Movement for
Circulation
differently for a 2-hour triathlon than they will need to
prepare for a 3-minute sprint through deadlifts and box
the Athletes should be selecting movements that
jumps. Consideration must be given to the nature of
require no skill or thought, and generally speaking
II
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event on both the physical and psychological

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should be low impact, concentric-focused activities.

preparation. Generally speaking, the longer the event,
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Examples include, but are not limited to:

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the lower the state of excitation the athlete should
achieve in warm-up - both physically and
psychologically. On the other hand, for events that are Watt Bike (light spinning)
II
'Í«;
o AirDyne (smooth and easy)
¿ short and fast, athletes should be sweaty, hot and
a Rowing (60-65% of 500 meter pace)
energetic - maybe even slightly agitated.
o Jogging (easy, meditative pace).
,
l Finally, the athlete and coach must also consider

the athlete's demeanor and characteristics around
Psychological State and Activity: Relaxed and Calm
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competition. Athletes who exhibit tendencies to become

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to
over-excited and anxious incompetition may need
I
(
87
--
During this time the athlete should be jovial, At this point, the athlete should be transitioning
enjoying company of friends and the surrounding into a calm, focused mental state. They should be
environment. Their focus should not be on the conscious of their breathing, which should be slow and
competition, but rather enjoying a litfie bit of an escape controlled. As the athlete mobilizes they should be
from constantly thinking about what is to come - or keeping their breathing at a 3-4 seconds in, 3-4
what hasalready occurred. Athletes should be seconds out rhythm. The athlete's mind should be clear
conscious of with whom they associate during this time. - not yet considering the particulars of the event, just
Preferably they are surrounded by positive individuals relaxed and allowing thoughts to come and go without
with whom they share interests outside of CrossFit. judgment or attention. Their focus should be directed
Conversations should be light-hearted and toward how their body feels and what muscle groups
unassociated with competition. need to be addressed and/or relaxed. lt can be useful
for athletes to actively scan their body to notice rigidity,
50 Minutes Out from Event (or call to corral) and then make a conscious effort to relax and exhale
Duration ofPhase: 10-15 Minutes tension from those areas.
Physical State and Activity: 3-4 Priority Area Mobility
Drills 35 Minutes Out from Event (or call to corral)
Duration ofPhase: 5-10 Minutes
Athletes should be aware from their training Physical State and Activity: 2-3 Movement-Spedfic
process of the 3-4 mobility drills that most effectively Mobility Drills
address their individual mobility restrictions. These are
areas that they should be addressing on a daily basis in During this phase of the warm-up, athletes
training, and thus the 3-4 drills selected during this should be giving consideration to the specific
phase of the warm-up should be the exact same drills movements of the event. The movements tested in the i
selected each day of training. This helps establish a event should act as a guide triggering the athlete to H
routine that is familiar to the athlete as well as address specific mobility restrictions. For example, if
addressing known physical issiies for the athlete. the movements include overhead barbell work, athletes l
II may need to pay extra attention to their thoracic L
Psychological State and Activity: Meditative and mobility and tight lats. If the movements include
Focused
k i
89
il
- - - - ----- --
squatting patterns, athletes may need to spend extra mivements as if on auto-pilot. This routine should take
time on externat rotation of the hip and tight hip flexors. the athlete the exact same amount of time
every time it
is performed whether in training or in competition.
Psychological State and Activity: Meditative and Performing a familiar routine helps the athlete maintain
Visualizing Performance of Movements consistency and a relative state of calm.
The athlete's meditative state that was Psychological State and Activity: Excited and
established in the preceding stage of the warm-up Visualizing Performance of Event
should be continued, but their focus should begin to
shift to visualizing the performance of the movements in The athlete's miñdset should how turn toward
the upcoming event. Athletes should be visualizing excitement. Breathing should now be natural and
I'll'
performing the movement and "feeling" what it will feel -
uncontrolled just rhythmic in pattern with the athlete's
like to identify areas of restriction that might make them movements. They should be eager to perform in the
more or less efficient. Athletes should also feel free to event and visualizing how they want to move.
They
move through those ranges of motion intermittently should focus their visualization on efficiently
performing
between their mobility drills to determine if they're the individual movements, considering how
they will
addressing the proper areas. breath arid feel in transitions between movements, and
even how they will act upon successfully finishing the
25 Minutes Out from vent (or call to corral) event in keeping with their game plan,
Duration ofPhase: i O-1 5 MInutes
Physical State and Activity: Pre-Set Dynamic Range The athlete doesn't have to visualize the
of Motion Routine perfect" performance, but rather should visualize the
"perfect" mindset. lt's ok to visualize something going
All athletes should have a pre-set dynamic range wrong -a -
"no-rep" or missed attempt as long as the
of motion routine that they perform on a daily basis visualization includes how the athlete wants to
respond
before training. This routine should be so familiar to the to remedy the problem to finish the event within their
athlete that they can repeat it almost sub-consciously, goal time. Keeping this in mind is particularly helpful for
allowing their body to progress throug.h the various athletes who struggle to keep their mind clean and
90 91
- __-_--__-=-T
-
- -
negative 5to 10 Minutes Out from Event (or call to corral)

positive amidst competition anxiety. It's ok for
want to Duration ofPhase: 3-5 Minutes
I
thoughts to slip ¡n, but treat them as you would

- Physical State andActivity: Speed ofMovement and
!I
treat a problem in competition overcome the obstacle
Event-Specific Transitions
p and finish strong
Athletes should now practice the speed of

,
I
"
i 5 Minutes Out from Event (or call to corral)
movement and mindset that they will employ in the.
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Duration ofPhase: 5-10 Minutes

event itself. They should also be practicing transitions
Physical State and ActivIty: Event-Specific
from one movement to the other, practicing their shift in
I I
Movements and Build to Event Loads
mindset as they shift physical skills, One successful
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the time to dig into the movements that way to do this is to perform a set or a few sets of low
Ì
Now ¡s
this reps of the movements in the order in which they are
f
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will be tested in the event. Athletes should be using

time to build the loads up to the competition loads -
and tested in the event. For example, before "Fran" the
than what athlete might perform 6 quick thrusters, 6 quick pull-
in some cases maybe even slightly heavier
ups, 4 thrusters, 4 pull-ups, 2 thrusters and 2 pull-ups.
will be tested in competition. Generally speaking,
,
Ii The movement pace should mimic the desired pace in

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athletes should start light and perform the movements
and competition, as should the transitions.
with optimal efficiency, slowly building the load
i
.
of
lii:I
speed of movement up to the event loading and pace
movement.
Psychological State and Activity: Excited and Ready!
IlI
The athlete should be excited and focused on

Psychological State and Activity: Increased
executing their game plan at this point. Personal
Excitement and "Feeling" the Event Performance
II
II
-
mantras should be familiar as should statements from
coaches. Consistency here keeps the athlete's mind
The athlete should be. "feeling" the movements
level focused and excited to perform. No new information
as if they were perrorming them in the event. Their
of excitement and energy should mimic the needs
of -
should be introduced at this point the athlete should
t event, be prepared to walk into the arena and perform without
the event. Generally speaking, the shorter the
.
iI
"thinking."
the athlete.should be more excited and energetic.
93
92
----- - --- --------- - - -
II
Pre-Event Physiological and

Psychological Planning Chart ;
P a r F i'v'e :
i I I
M
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SLF-CONFIDENCE
PsyçtIogjcaI State and Activity
rStateafl Activity
60-Minutes Out from Event "Each time we face our fear, we gain strength, courage,
5
General Movenent for and confidence in the doing. " - Theodore Roosevelt
Circulation
Relaxed and Calm
_ -
50-Minutes Out from vnt Confidence ¡s essential to any athlete who wants
rI 3-4 Prorty Aree Mobiifty to be successful. It serves as the foundation to the
Meditative and Focused
Drills meritai toughness we see in all top performers in
3-Minufes Out from Event .
sports, business, and life. You must deve'op a high-

2-3 Movement-Specific Meditativo arid Visuahzing
level of confidence if you wish to be truly successful in
Ii
Mobility DrUts Performance of Movements
all areas of your life.
25-.qinutcs Out from Event
JII
Pre-Set Dynamic RanJe of Excted and VisuilizncJ
I
11111 j'erforn1co of Event You must have absolute certainty in your

Hor)_Routine
15-Minutes OLIt from Event abilitìes. Those fears and doubts in your mind have a
- ,
Event-SpacillC Movements Increased Excitement nd tendency to arise at the most inconvenient moments.
and Bufid to Event Loads Fee]ifla the Event perlorm8nc Low confidence will prevent you from taking the actions
-
5- 10 MinuteS Out from Event necessary to achieve your desired outcomes.
?
Speed of Movemert and

Excted ard Ready
EventSpeotiCTraflStiOI1S
.:
I!!
94 95
________._I
=--==
-__ - - -
Attention Seeking Behavior

Eliminate the Symptoms of Insecurity tends to manifest in different ways.
Low Self-Confidence Showing off, whining, and complaining are common
!
Written by Calvin Sun ways people with low confidence like to seek external
validation. Truly confident people don't need to seek the
Have you ever wanted start your own
to
approval of others. If you want to develop more
l
business but didn't act because you were afraid ¡t would confidence, stop seeking the approval of others and
:
not be successful? Have you have ever passed up on learn to validate yourself.
talking to someone you were attracted to because you
;
feared rejection? Have you ever allowed fear to prevent Addictions

i
you from pushing your limits in training or competition? People with low confidence often resort to
What opportunities did you miss as a result? How much destructive behaviors to deal with their feelings of
'Ht
regret do you feeJ now? While it is impossible to entirely inadequacy. Drug addictions, alcohol abuse, and other
rli
eliminate fear, it's well within your capabilities to align deleterious behaviors are used as coping mechanisms.
with your fear and control it rather than let ¡t control you.
Feeling Sorry For Yourself
Symptoms of Low Self-Confidence Self-pity is the tip of the iceberg that is
disappointment and defeat. When a person begins to
Making Excuses For Yourself feel sorry for him or herself, contemplation of quitting is
¿,, People with low confidence tend to make quick to follow.
ji:I
excuses for themselves. "I can't do that because...,"
"I'm too short," "I'm too tall," "I'm too young," "I'm too Ways To Improve Your Çonfidence
old," "I don't have the right genetics," "I don't have the
II
money or resources," and worst of ail, "I'm not good Face Your Fears
enough." lt's a means for you to justify not taking action. Fear keeps us from moving forward and taking
What's worse is that if you make the same excuses action. You must overcome your fears. Think about the
i'!
over and over, they can become ingrained in your mind negative consequences of not overcoming your fears.
ftIlII
as self-limiting beliefs. Stop making excuses for why What will you miss out on? What will you never achieve
you can't and start finding reasons for why you must. because you were too fearful? Everyone experiences
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97.
: 96
-- - 1 ..
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in
III
fearin some form: fear of rejection, fear of failure, fear Visualize Your Success
We've already discussed the importance of
of success (i.e., how can handle the pressure and
I
of Visualization. lt's a very powerful tool for helping you

continue to perform at a high level), fear of love, fear
Fear is a part of develop self-confidence. Take a moment to visualize
being alone, or fear of the unknown.
the human condition, allowing it to control you ís not. yourself being successful and achieving your outcomes.
I
How do you stand? How do you breathe? How do you
I
Learn to use fear instead of letting it use you.
feel? Take note of all those things and make them a
part of your daily routine.
o Anticipate and Embrace ChaIenges
inevitable in life.
Challenges and setbacks are
J
.
Do you view these as obstacles to your success?

Or do "lfyou have no confidence in se/f, you are twice
to learn and defeatedin the race ofilfe. With confidence, you have
you view these challengesas opportunities
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have a perspective won even before you have started."- Marcus Gaivey
grow? Most successful people likely
matter
similar to the latter. Challenges will come no
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them as positive
IIII
what, but you have the choice to view
or negative.
II
to
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"Do not pray for an easy life, pray for the strength
endure a difficult one". - Bruce Lee
II
Destroy Your Seff-Lmting Beflefs

What beliefs do you have about yourself that
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hinder you from progress? "I'm not good enough"

"I don't deserve it," "I'm too
ni "Money is hard to come by,"
[I
old to start" "I'm too young to apply," "Nothing good
ever happens to me." Identify the beliefs that don't
h
serve you in achieving your outcomes and ask yourself
I
if they are actually true. Annihilate those limiting beliefs

and replace them with empowering ones.
I
99
9
__._-'- ---- =-------- - -
t.
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J have the tremendous privilege of coaching and
The Power of Belief
training with an incredibly diverse range of athletes at
Written by Ca'vin Sun
lnvictus. We have found that the masters' have some
A belief is a feeling of certainty about something, distinctly different attitudes and beliefs from the
'disasters'. The 'disasters' believe that abilities and
To become a successful athlete, you must have
talents are either born into them or they are not. They
absolute certainty that you are capable of achieving at
have a fixed mindset. I remember one athlete
the highest levels. A large part of whether you believe
commenting after one of their training partners made a
you can increase your abilities is dictated by your
successful lift, "You are lucky to be so strong."
mindset and beliefs. Do you view intelligence and talent .1
as something innate and static? Or do you view it as explained to him that it was not a matter of luck or being
gifted but rather that his partner's abilities were the
111iL
something that can be increased through tard work and

result of years and years of focused effort. He se.e.med
effective learning strategies?
tincertain about my answer.
professor Carol Dweck,

In "Mindset" by Stanford
Çommon Symptoms of a Fixed Mindset
she describes how beliefs can impact an individual's
o Avoid challenges
ability to be successful. Dweck describes how an
i]
b Give up easily
1tr
individual can be categorized as having a fixed mindset
.* Frequently view efforts as useless
i
or growth mindset based on what they believe to be the
o Ignore constructive feedback
source of their abìlities.
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Those with a fixed mindset never achieve their
:
full potential. They adopt a static view of the world and

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are more concerned with how others perceive them.
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They have trouble visualizing themselves as successful

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because their subconscious beliefs prevent them from
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doing so.
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: The masters' have a much different belief
=n- 1 -"
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system. These are the most successful athletes .'
because they always look for ways to grow their talents , -

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and abilities. In the same situation, an athlete with a
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growth mindset might ask something along the lines of,
"What programs did you use to increase your strength?"
or "Could you give me some feedback on how I can
,
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improve?". People with a growth mìndset naturally seek
out ways to improve themselves. :.
-
Jp.-.Tt t_. '.. , -
Common Characteristics of a Growth Mindset A Case for the i ith Fitness Domain:
* Embrace and seek out challenges
* Persistence despite setbacks
Self-Confidence
Written by Invictus Athlete Justin Nahama
[D
View their efforts as a path to mastery
* Learn from constructive criticism
What do Steve Jobs, Michael Jordan, Josh
* Find lessons and inspiration ¡ri the success of
others
Bridges and Kris Clever all have in common aside -
Fili1 .
from being generally awesome and having a huge fan

base? While these individuals, like each of us, differ in
t1i Adopting a growth mindset will challenge you to
background, strengths, weaknesses, shape and size,
tL find better answers to increasing your capabilities. You
they all share at least one common characteristic: the
will be able to anticipate challenges and look forward to
ability to maintain self-confidence in the face of
IIII
the learning and growth that will inevitably occur from

adversity or "failure." While self-confidence is not one of
these trials. When combined with visualization, you will
CrossFit's 10 fitness domains/general physical skills,
make drastic improvements to your mental as well as
l
I
Ii fuIl-heartedly believe it is an integral part of the

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physical game.
I.
foundation for success in our quest to improve
personally, professionally and athletically.
Webster's Dictionary provides four definitions of

the noun "confidence.' The: key definition for our
Il! 102 103
-- _ -_-_-___ -- -
purposes is "a feeling or consciousness
of one's weeks of training, can't go back."
I I
need another
circumstances' This minute before I pick the bar back up." "I ate terrible
powers, or of reliance on one's
self- while was traveling, I'm done with Paleo, ice cream
definition taps into the driving force behind
I
is a has some protein in it." Sound familiar? This path is a

confidence: we are in the driver's seat. Failure ,r
relative term. Unfortunately, we often use the

term one-way ticket to a decrease in confidence and self-
worth. this
path will, with very few
failure and disappointment interchangeably. When you Moreover,
hit the bottom of your third thruster with twelve more exceptions, spill over into other areas of your life and
ahead of you during the second round of Fran, that little impede your overall happiness, health and well-being.
voice in your head will usually start whispering By no coincidence, one of the examples Websters
that provides of using confidence" in the proper context is
something to the effect of "you suck." Likewise,
"He lacked the confidence to succeed."
inner voice whispers similar sweet nothings if your
or your 15-month-old
professional work is not up to par
The other, more challenging path is one ripe W1h
son does a reverse swan dive off the couch (I caught
him. While disappointment is part of life (and actually opportunity. Can you acknowledge that you, and you
.
.).
alone, are in the driver's seat? Can you silence that
quite healthy if you are setting challenging goals),
as failure is inner voice and genuinely believe that each "failure"
characterizing disappointment
self- presents a new opportunity to dig in and overcome that
unnecessary. Il is the kryptonite to maintaining
confidence. obstacle? When you get kicked to the ground, do you
get up because you have to (although C.J. would
lack the experience and wisdom of C.J.
While I
probably let you sleep in the gym if you asked) or
and our stellar coaching staff at lnvìctus, can make
I because you are hungry to regroup and move on to the
next challenge? Are you happy with complacency or do
one guarantee based on my personal journey: not
At some you seek out challenges? The decision to take control
everything in life can be completed unbroken.
Whether it is in the and maintain our self-confidence in the wake of any
point, everyone will drop the bar.
The opportunìty shortcoming will play a pivotal role in our ability to
gym, at work or at home, it will happen.
for negative self-talk will invariably ensue and you will succeed in the future. submit that this skill or "domain"
I
is equally as important as learning the proper

be at a crossroads. The easy and tempting path is to
honor that negative self-talk, which is a road peppered mechanics of a deadlift or clean.
with self-indignation and excuses. "I missed a few
Q41
i 05
--- -
A common misconception equates physical barbell or spill the drink, in the gym or in
life, you have
appearance with confidence. Those who buy into this to ask yourself WHOGAS. Is
breaking up your thrusters .
media-fueled notion are deeply misguided. Anyone can (because 185# is the new 135#, which was the new .
wear flashy clothes, a fancy watch, and buy the latest 95#) or disappointing your boss really a bad thing if
you
and most expensive CrossFit gear. But even the most can use it as an opportunity for
growth? Learn from the
I expensive clothing, an extravagant Rolex, and the experience and trudge ahead. Within adversity or
lightest lnov-8's will do little to appease that inner voice "failure" lies the opportunity to get
stronger.
when an individual falls short of a goal or is genuinely
challenged. During a partner workout where one Success stories of individuals with an
uncanny
partner works while the other endures some form of ability to maintain self-confidence in the face of
physical stressor (holding kettlebells, etc.), want the
I
adversity are woven throughout history and deeply J
guy/gal with heart and confidence, not cool shoes. engrained in our evolving CrossFit culture. Michael iII'
Jordan's unforgettable "failure" commercial illustrates

À former professor of mine who has served for the point perfectly.
Similarly, Steve Jobs 2005
decades as a federal judge in Boston put it quite simply. commencement speech at Stanford crystallizes the
I
During a trial advocacy class, the judge was discussing importance of maintaining self-confidence. Can you l
confidence in the courtroom. He shared an example of imagine the internal monologue that went on after being
how he taught his grandkids to maintain their fired from a company you
literally started and invested
confidence in the wake of "parental adversity." When your life in? Was missing a personal record on
today's
his grandkids would spill something at dinner or fight workout really that bad.. .
over a toy, he would say "WHOGASt" (pronounced

"who-gas") in a playful voice when the kids looked to In the CrossFit arena, can only assume that
I
him for reassurance. His grandkids picked up on the Josh Bridges was not mentally high-fiving himself after
underlying message, learned their lesson and trudged -
the second event at the 201 1 Games when he
threw I
forward. While the judge's son and daughter-in-law the softball a long distance, but out of bounds twice
to
always thought that WHOGAS was a silly word to make receive a score of zero on the event.
Regardless, Josh
their kids laugh, the judge never shared that WHOGAS stood his ground, maintained his
self-confidence,
was short for "Who Gives A Sh*t? The point of his crushed the remaining events and wound
up on the
story was simple, but well received. When you drop the Josh
I
podium. eludes to the importance

.
of self-
i06
1o7
confidence his essay, Breaking The Mental Barrie?',
¡n Thoughts On Mental Toughness
by providing insight into his strategies to deflate that
inner voice and "break through the meritai barrier." "The difference between a successful person and
others ¡s not a lack ofstrength, not a lack of knowledge,
As another example in the CrossFit arena, Kris but rather a lack of wi/I. " -Vince Lombardi
Clever, whether she liked it or not, became the face and
for countless female athletes after winning We have included some essays from athletes
the Games ¡ri 2010. Like Michael Jordan in a playoff and Coaches in our community with their thoughts on
game, the CrossFit community silently expected mental toughness. Their experiences and insights are
perfection every time Kris competed. While Kris clearly invalijabje to anyone who wishes to understand and
deals brilliantly with pressure, at least on the surface, I
develop their own mental toughness. As C.J. mentioned
1:1!
guarantee she chooses the right path when confronted earlier, the Invictus mindset is a commitment to
with adversity. Kris's continuing ability to perform is a maintaining control of your destiny without regard for
true testament to her willingness to maintain her self- the obstacles and hardships that are laid on your path.
confidence despite countless challenges. i had the These individuals have applied this mindset to their Own
privilege of attending my Level i certification course lives to achieve their own goals and success.
with Kris a few years ago. After paying our dues to
Fran, Kris had the same infectious smile on her face
that she shared from the podium the past several years
and will continue to display in the future.
In conclusion, confidence is an unwavering belief

in yourself, regardless of external or internal criticism,
when you are confronted with adversity. The critical
a,
question the next time you "drop the barbell," whether it

involves a project at work, the gym or your young son
nul
ignoring gravity, is how will you let it affect you? When

your moment comes, stand your ground, believe in
yourself and success will follow.
1u'
I
108 J
109
.- -
ul
IJ
=- -__________jjj 1JI '
=-- -: -
I Miami Dolphins. For those that do not know, Chuck

T .
I
Pagano was diagnosed with leukemiajust 3 games into
i
the 2012 NFL season. He tailored his speech toward
i
i.. / the guys on his football team, but his speech was about
N' much, much more. lt is about a mindset, commitment
and deication to a vision regardless of the obstacles or
ml tí,Ltas&r
Q J,
/'rç. circumstances encountered along the way.
'I
;ìii tilt
pL1p
,
0IflsouL .
p-
_
w
i,
:
"I mentioned before the game that you guys were living
11
f
i .
_ if:' _
- _ in a vision and you weren't living in cIrcumstances,'
t
- Pagano said. "Because you know where they had us in
« Visions and Circumstances - the beginning. Every last one of them. But you refused
Motivation from to live in circumstances and you decided consciously as
a team and as a family to live in a vision. And that's why
Coach Chuck Paga no
:
you bring things home like you broughthome today."

Written by C.J. Martin
I
IJ I!IIII
"Tt's why you're already champions and well on your

'
We talk to our athletes a lot about mindset and
way. I got circumstances. You guys understand it. I
the nearly limitless power of the mind to control how we
ltI{
understand it. It's already beat. It's already beat. My

act and react to whatever is dealt our way. lt is what
VSOfl that I'm living is to see two more daughters get
"Invictus" is all about - an "unconquerable soul"
F1hJ
married dance at their weddings and then hoist that

LILj undeterred by even the worst circumstances. Of
Lombardi several times. I'm dancing at two more
'; course, as powerful as the Invictus mindset can be in
weddings and we're hoisting that trophy together."
athletic competition, it's even more powerful when
L
II
confronted with life's most undesirable circumstances -

I,II!
We cannot control all of the circumstances that

sickness, disaster and other hardships.
I
i
we will encounter, but we can control our mindset and
how we react to those circumstances. And believe that
Chuck Pagano, head coach of the Indianapolis
I
Controlling your mindset takes practice. You don't call

Colts, delivered a brilliant and emotional speech to his
I
upon mental toughness or strength without having

iy
team after their come-from-behind victory against the
110
111
:-
-- .- --- .
- -
- -
.
- --=- - -..-
- .:-i
-T _--. .
. -.- -
spent some time cultivatrng it. would be willing to bet

I
-
that this is not the first time Chuck Pagano has Jir
I
overcome
obstacles in his lifetime. Getting to where he
is as an NFL head coach, leading a group of men,
0' .
- -
.
'
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,
: -j
raising a family, etc., . . are big endeavors, and don't "- ' ' ç L
'
H
come without their challenges. But suspect Pagano I
.,.
those challenges with the same resolve, and that ' :
strength and clarity of vision is now accessible to him ' -

- -
'H,
when he needs it most.
ç
My hope for all of the athletes at Invictus is that
we may use something as minor and inconsequential
TTL1kVZ : 1H
as a tough workout to helps hone and cultivate an
¿I
Perspective
unconquerable miridset. While it's impossible to Written by Ajo Barto
prepare for the magnitude of the curveball the Pagano
II
family was thrown, believe we can create a habit of

I
"Sometimes you're the bug, sometimes you're.. the 'i
establishing a positive mindset to overcome obstacles windshield"

I
and that certainly cannot hurt when we most need

strength and mental fortitude. This quote has been with me for so long, literally I
since my old pro-ball days. Its meaning is so simple yet

so deep. This phrase reminds me specifically of our
-
daily adventures inside the gym, I'm talking about our

performances day to day. Some days you will feel like
i
]î
you're on top of the world and other days you'll feel

completely worthless. How do we respond to these
days when we feel like crap? How do we respond to
those moments when we fail? When things aren't going
our way or when everything is just flat out not
i working
112
I
.! . i___._
_j- .L,:: _ - ____= __ ---- .
:
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to our liking? Are we throwing a fit? Frustrated? I

and when those days corné, stay positive, confident,
Mentally defeated? Yes, these may all be feelings that and continue onward.
we experience but it doesn't mean we can let them
show and let them affect our performance. Be happy with everything yOu do, whether it is
big or small, because it's good enough. Trust it, believe
if learned anything from playing professional
I it, and watch yourself make strides like never before.
baseball and competing at the CrossFit Games, it was
to have a short memory. This translates to everything in "Failure is the fertilizer that grows character. Strong
life. The most successful people in our time are character breeds success."
consistent. That means they are performing more often
than not and that also means at times, their
performance is shit. Do you think those rare instances
keep them down? Nope. They instantaneously forget
and move on. How they respond tò failure is the
catalyst to their future successes. lt is how you respond
to those days that you are "the bug" that will affect your
current mood, attitude, mindset and even future
performances.
Remember that your thoughts become your

words, your words become your actions and your
actions become your habit. Don't let something as
simple as a missed snatch attempt, a failed PR or a bad
workout affect yourself as an athlete. There are times
I i
where your 1-rep max feels like 75% and at times

125%. Everyday will be different and it is all relative to
Ir
II
I
the moment. Know your priorities and what's important
to YOU. Don't let a bad performance define who you
are. Not everyday is going to be a personal best day. If
Ir
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training session with the view of taking away a new lt is this mindset that distinguishes elite athletes
lesson on how to listen to my body, push myself to from others; their approach to their own shortcomings.
break through that wall and how to hold on for one No elite athlete has arrived at their peak without taking
more rep. Missing a lift isn't so terrifying now; it is just risks and facing failure. lt is what they have done with
another opportunity to improve on my movement their failures that have produced their success.
doesn't
pattern. Coming off the bar during pull-ups
mean that am a failure; it just means that I will take
I Far better is it to dare mighty things,
more opportunities to work on cycling my pull-up to win glorious triumphs,
has actually even though chequered by failure,
rhythm. The crazy thing is, this approach
worked! Not only have improved my performance, but
I
than to take rank with those poor spirits
who neither enjoy much nor suffer much,
my attitude for training has been reinvigorated!
because they live in the grey twilight
I
recently read a Chinese proverb that has that knows not victory or defeat.
.
continued to fuel my approach of taking risks. It states, Theodore Roosevelt

"Be not afraid of going slowly, be afraid only of standing
still." This evokes the same sentiments as losers
focusing only on penalties. If this is your mindset then
'I
on because
yes, any risk will seem too daunting to take
«
the penalties will be too great. On the flip side, growth

Will always be elusive because you have robbed
yourselfof a chance to evolve. Instead, be like Thomas
H
Edison who said the following after he had an estimated
ll 10,000 failed attempts at creating the light bulb: "I have
not failed. l've simply discovered ten thousand ways
that don't work." How many opportunities do you think
you would have if you adopted this motto?
"9
-:
==- -- -=-=- =---- - -:- i
-----:--
Tff
pursuit of chocolate. wrote him an email asking him,
Letter From Casey Burgener on
I
A as an Olympic athlete, what he thought it meant to be

Mental Toughness "mentally tough." The letter he wrote to me seriously i.
Written by Sage Burgener (and her brother, Casey) changed my life.. I am not saying that am mentally
I
hji
tough by any means, but at least have a better

I
I'm not going to say much in this essay, I'm understanding of how to go about becoming a better
going to let my brother's letter do all the talking (He person each day. I read this letter almost everyday and r
doesn't know I'm using this. He'll probably be upset. I'm ¡thas gotten me through many times of self-doubt. lt is l
okay with that). long, but promise you won't be disappointed if you
I
read the whole thing. .especially if you feel like you

.
will say that when Was training for the

I
I
may have the same medical condition that had. I
I
ButGames was struggling with feeling like I was

CrossFit I
mentally weak. I saw all these amazing athletes around "First, you need to decide what you are going to -
me that, during the hardest of workouts, never had one do. This may sound like a simple step, or like you've
look of pain or struggle across their face. They already done it, but let me tell you, it's the hardest, and -
appeared to be immune to the torture. I never felt that most important step in being tough. Once you make the i-.
way when I was working out. I feared workouts. feared I
commitment to do something, then almost nothing can
t---.----
,
';'I
getting under heavy weights. I feared the pain that was stop you. This is why it took me so long to decide to
to be inflicted upon me via thrusters. Because feared I
come back to lifting.
knew once I committed, nothing
I t
I
I ßI
so often, was certain that
I
I had some rare, possibly was going to stop me from achieving my goals, no I{
I fatal, medical condition. matter what the costs, or how much workouts sucked,
My brother Casey or how badly my body felt. -
'
i'
got his degree in physics, . .
i So with you, you have to really, really, really

"
which basically means he
a
:
Ø
I
t knows everything.
. , ' \ decide that the CrossFit Games are what you want to
do. Once you decide this, the process will be easy.
Therefore, i burden him
with all of my questions When you commit, it's easier to block weaknesses out
,
of your head, and workouts will seem like steps forward

about life, liberty and the
¿j, to your goal, rather than burdens. When you commIt, I
120
r
F- 'i
take this
really believe you can do anythìng. Really He talks mostly about pushing yourself in terms of
"half"
decision seriously though, because if you only knowledge and creativity, but think a lot of it applies to
I
decide you want to do it, or do it for "fun", then you life as well. Basically, every decision you make should
shouldn't even worry about Regionals, and just train be a conscious one in becoming a better person. Every
whenever you want to and not care about how a decision you make has meaning to it, and you pursue a
workout goes. If you decide to do it for "fun", then you better self constantly. The friends you choose, the
or
can't be bothered by any performance at Regionals people you surround yourself with, the food you eat, the
take it seriously.
any meet, because you decided not to books you read, the television you watch, how much
sleep you get, everything should be a stern decision
be a
Now, either decision in your case wouldn't that makes you go in a better direction than the one
to
bad one (in my opinion), just make sure you stick you're headed towards. Surround yourself with people
choice wholeheartedly. read a great book
I
who want to make themselves better,. and who in turn
your
when someone
i recently, and it talked about how push you to make you better.
commits to something, they should do it all the way,
and be satisfied with whatever the outcome. So if you One of the big points in the book is the "will to
commit to the Games and start training as hard as you power," which basically means that when you conquer
that
can, you have to be comfortable with the possibility yourself and get rid of everything that has once held
fail miserably (in
you may succeed tremendously, or you back, you can "will" yourself to do anything. This is
terms of winning and losing). The important thing is that really difficult to achieve, but think about how much it
did everything you could to
you committed, and you could help if you just strive for it. If every time you have
make it happen. Trust me, if you do that, the thoughts a bad day, or feet a negative emotion, or have a bad
lt's
about winning and losing seem to almost disappear. workout, you 'wilt" yourself out of the poor mindset,
to
about overcoming yourself, and pushing yourself refusing to let it beat you down, and just continue your
become greater than you were the day before, that's journey in becoming the best you can be. I'm not saying
what really matters. you can be like this every day, but the important issue
isthat you are truly DOING it. You'll slip up, you'll still
I'm reading a great book right now, and whila
I
have bad days, but as long as you're moving forward,
ìì
don't agree with a lot of points, it has a lot of great and not letting yourself continue to slip, then there's
ì
points about pushing yourself to your highest potential. nothing you can't do.
i 22 123
--
----- .-,- ,- - _:- - --- --- :-'-= i:: - -
Mental toughness for me has always been hard healthy, smarter, a better parent, or a CrossFjt Games
explain. I've never really thought that was mentally
I
champion, they decided it was what they wanted, and
tough, but the reason why was successful in meets is
I
they didn't care how hard it became, or what obstacles
because I KNEW what I was capable of. I can't tell you showed up, nothing was going to stop them from
how many times I've wanted to quit lifting, or give up,. following through with the decision they made.
but didn't because committed to what was doing.
I
I I
That was one thing Mom and Dad taught us that is

I
The last thing I'm going to say is that while all of

invaluable; to never quit. When you commit to whatever this seems draining, arid challenging, it also has to be
it is in life, make sure it's a positive directìon, and just fun. Commitments can be joyous, they don't have to be
don't quit. Fight with aU of your being to achieve what discouraging and hard all the time. committed to being
I
you set out to, and know that you're becoming a better a husband, that doesn't mean it's a burden. lt's
person because of it. So even if you have a bad day, or challenging, and tough at times, but love every minute
I
hate CrossFit, or lifting, or school, or whatever it is, you of it because DECIDED that it was what wanted to
I
I
can still have the confidence that what you're doing is be. So take comfort in knowing that no matter what
making you better in some way, and that is' a beautiful decision you make, or what direction you want to
feeling. pursue, it's going to be amazing because it's your path,
your decision, your direction. There's beauty in the
A lot of this may not seem like it pertains to Successes and the failures of your journey. Soak up
mental toughness, but when you think about it, what every ounce of it and know that you're becoming a
,
does that mean anyway? Toughness means you fight better human being."
r
through pain, or discomfort, and continue striving
forward. But why would you do this in the first place? lt
I.
Ì seems against our nature to put ourselves through pain

and discomfort, so why bother? The answer is this;
we are committed to making ourselves better,
because
committed to be something greater than what we
currently are. Think about the people who are tough;
iI
the one thing they have in common is that they've

committed to something. Whether it's becoming
124 125
-- . - -
you is doing. A friend and role model of mine, Heidi

On Yourself Fearon, once compared this to growing a garden. If you
Focus
are constantly focused ori other people's gardens and
Written by Ajo Barto
I
not your own, what happens to yours? lt withers and

dies. Now translate this to your goals, personal
believe the secret to unlimited potential is quite
I
to everyone else. achievements, children, job, relationship, etc. Keep

simple, stop comparing yourself
focusing on the others and carelessly watch yours go to
I
achievements
There is very little satisfaction r- our own
»
'
is shit. This is easily avoidable as long as we can focus on

if we are constantly focused on what the other person
I
will ever be good enough ourselves and learn to celebrate our own personal
doing or has done Nothing
on other gains and achievements without peeking over the fence
because if we constantly have our eyes set
how can we see and celebrate to see who's doing what.
people's achievements,
as an athlete..
our own? This alone will limit our growth
If you want to be good in this sport, you must
because she that for learn to train alone and learn to enjoy the hell out of it.
"My max clean isn't that good
did
The best in this sport do so AND prefer it. Those that
3 reps..
can't train alone and say they perform better in a group
were using setting or with music playing or with people around are
only used 95 pounds and most people
"I
simply weak minded. lt's the equivalent to only training
135 pounds..."
everything you're good at, every movement that makes
you feel awesome, then when you're asked to do the
i
"How did he do on this workout? lt will give me

things you suck at, you do just that. ..suck. Of course
something to shoot for..."
we'd love to do things we excel at, but most of the time
at we have to do the things we don't want to do when we
Sound familiar? Regardless of how you look it,
¿
with the statements above. don't want to do it. Why? Because it makes us better.
I think we can all relate
lt's certainly not as much fun, it's tough and it's really
iI
whether they're accurate to our profession or something
with our damn boring but if you can learn to quiet your mind and
we have said before. We'll never be satisfied
push yourself past limits when no one is watching,
I!I,
actions and
own unless we let go of comparing our
Focus on imagine what you can do when this isn't the case. If you
achievements with that of other people.
the person next to can break that little voice in your head, then breaking
yourself and stop caring about what
i 27
-
=-. -- -
r6
your opponents will be easy. lt hurts to go hard when T, ...

-.
no one is there to push you, so by training alone you

F . .
learn to do it yourself. Your PR's don't get celebrated,

.
: -
they just become routine and no one cares about if you :.

: - .. .,. '
L
are or if you aren't, except for you. That's why you do it
:-
and do it with intent. Training alone builds character but ;..
/'._
most importantly, it builds mental fortitude. Plain and :
simple.
::
Next time you put off a training session because
you cant train with friends or because your music
lost its connection, re-assess how important
_& -
Di
- -
station
your training goals are to you. If you want it bad Putting It All Together
enough, nothing should be that hard, especially training Written by Calvin Sun
by your lonesome..,
, "We are what we repeatedly do. Excellence, then, is not
T_ en act, but a habit. " - Aristotle
J
- ,
As we have discussed, improving your mental

,, toughness arid changing your miridset for the better
:-?__- 'L
L i. i
requires you to build better habits. Here are four habits
1jV r# I
you can implement into your training right now. f
U$1Lp Habit #1: Focus On The Present
. ,
j
The first habit is essentìally a form of short-term
. .---
,
if
. A _ .L
.1
goal setting. Focus on the task in front of you right now
and put all of your energy into completing it. Don't think
.
128 129
fl - -
about what's coming next or what has

already techniqùe you can try right now: Inhale deeply for four
happened. In the context of competing, you may just seconds. Hold it for four seconds. Exhale for four
want to focus on each event individually. Successful seconds, completely emptying your lungs. Pause for
athletes aren't thinking about how tough the next
event four seconds before repeating this process three more
will be, what their next meal is, or anything else
when times. You likely find that you will be able to act clearly
are competing. They are completely focused on and thoughtfully rather than react from a panicked or
they
task at hand and completing it to the best of their emotional state.
abilities.
Habit #4: Be Your Own Cheering Section
Habit #2: Celebrate Your Previous Successes and
Visualize Your Future Successes As we discussed in the chapter on self-talk, it's
important to eliminate negative self-talk and replace it
Make a habit of noticing those small successes with positive affirmations. Decide what you need to hear
in your life. In your training, you might experience
a and make a habit of integrating that positive. self-talk
success like incremental improvements in your into your training.
new
technique or something a larger, like setting a
personal record. Recall those successes to help build Try combining these techniques the next time
your confidence in your abilities to achieve your
goals. you feel anxious about something. Use deliberate
From there, visualize yourself successfully achieving breathing to calm your mind; from there recall your past
goals you have set. Think about how good it successes, focus on the task at hand, visualize yourself
will feel once you have achieved that goal . Allow

your successfully completing the task, and continue to cheer
successes to motivate you. yourself on as you do it.
Habit #3: Take A Deep Breath Now that you understand the principles of mental
toughness, it's time to make sure you incorporate these
Practice the habit of consciously controlling the tools into your training. Go back and re-read parts of
fight-or-flight response from your brain. As we the book as frequently as necessary until these are
mentioned before, one of the best methods is to simply ingrained in your belief system and skill set.
a
meditate or deliberately control your breathing. Here's
130 131
I'
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statemerts that you will rely on to change your

Your Next Steps:
language patterns. (pg. 64)
Identify Your Purpose

*Commit to avoiding postures of defeat, an.d
* WHY are you dedicating yourself to achieving
ask your training partners and coaches to hold you
the goal you've chosen? Write ¡t down. (page 22)
accountable to standing tall and proud even during the
toughest sessions. (pg. 66)
Define Your Success
* What does success look like to you? How will
Arousal Control
...ou know when you have achieved it? (pg. 29)
o Practice diaphragmatic breathing so that you
can use it as a strategy to mediate arousal levels before
Set Your Goals
stressful events. (pg. 80)
* Get clarity on what you want to achieve, break
down into manageable components and write it out as
*Write out your ideal warm-up plan for your
a SMART goal. (pg. 46)
next competitìve event so that you ensure proper
syncing of your physical and mental readiness. (pg. 85)
Mental Practice and Visualization
o Schedule a daily appointment of at least 5-10
Have the Confidence to "Fail" and Learn
minutes to get "quiet" and practice Scan and Relaxation
* Face your fears and understand that you will
so that you can begin to master visualizing your
ñever fail as long as you have the confidence and
' success. (pg. 52)
Courage to commit to your goals and learn from the
process toward goal achievement. (pg. 96)
I
* Begin mentally rehearsing skills you wish to

master Visualize yourself overcoming stressful
¿
"The reason most people never reach their goals is that
environments. (pg. 55)
they don't define them, or ever seriously consider them
as bellevable or achievable. Winners can tell you where
i Eliminate Negative Self-Talk
they are going, what they plan to do along the way, and
* Identify and replace your negative self-talk
who will be sharing the adventure with them."
I
with posftive statements. Write out several new, positive
- Dents Waitley
132 433
-s a.,. -i-=:==-_ :-- -- __== -:: - - -== __=__ -=- -=- - -
If you are still unsure about where to go from
coach to
here, consider working with an Invictus
We can
develop a plan to help you achieve your goals.
assist you with everything from program design to
nutrition counseling to improving your mental game.
for
Feel free to contact us at info@invictusathlete.com
more information.
134
- - --- -
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AM
TIlE
M..EROIMY FATE
IAMTHE CA TALN OFMYSP1it.
LEARN THE MENTAL TOUGHNESS-

TECHNIQUES AND STRATEGIES USED
iIN\jICTU STTM
ihis
BY INVICTUS ATHLETES TO BUILD
AN UNCONQUERABLE MINDSET.
mindset of the suicessfiul; this is true

is the
MINDSET
rd - r
mental toughness. It's easy to frei invincible, -

,
-
strong and courageous before you confront an -
;
obstacle. But true mental fortitude is revealed _.- _
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during the worst of the ordeal, when it appears .1
that nothing is going your way and that there is ,
)
no end in sight. An individual's outlook and
resilience during the worst of times is the I-
'
difference between those who succeed and those :
who succumb. The Invictus inindset then, is a _ -
conunitnient to maintaining control of your

destiny without regard for the obstacles and
hardships laid onyourpath.
: -:
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ISBN 978-1-32-060362-1
'TAN ATHLETE'S GUIDE TO

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MENTAL TOUGHNESS
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Praise For

The Invictus Mindset

Ari essential read for any athlete and coach, with a

"This book is second to none in my opinion. A very eye

believe that every human being should read this book

"Icannot express my gratitude for The Invictus Mindset'.

what learned through the book. My mental game today

could not put it down. made so many notes and mental

visualizations. These seem to be things that we all go

sense of the positive and fulfilling impact it could have Authors:

well, just keep scratching at that wall...push through an Jaimie Bougie

was not enough to really help a 29-year-old who has

All rights reserved. This book or any portion thereof

First Publication: 2015

Invictus Fitness, Inc.

Special discounts are available on quantity purchases

U.S. trade bookstores and wholesalers: Please contact:

Do You Define Success ........................................... 29 Thoughts On Mental Toughness ............................. ...109

Pillar Three: Positive Self-Talk ..................................... 59

About The Authors

former member of the CrossFit ¡NVLÇ2',ÇI Calvin Sun is Director of

CrossFit Games. Since Invictus opened in 2009, C.J. has

is known simply as ,« '

Development and one of

trade, but her treatment of \ ,

describe the impact that she has had on Invictus

the Navy's Top Military Athlete in 2002 and held 14

Out of the night that covers me,

It matters not how strait the gate,

I am the captain ofmy soul.

overcome the horrific violence of war. My grandfather

War Il. The division suffered more than 17,000

-zr - lens of a warrior entering battle and needing to feel the

Henley's right leg became diseased and amputation

I am the master of my fate; monologue tells them differently. Training is nothing

The Invictus mindset then, is a commitment to

Mental toughness is something that all high-level

l've been extremely fortunate to work alongside

mental toughness is something that can be taught. lt

largest endeavors into manageable pieces, with

In thischapter we will explore these key

purpose and commitment..,

Over the past several j -, L''''-

with hundreds of individuals.

That Why is your source of motivation and prioritization

that will keep you moving forward when obstacles

audacious goal than they are ;I

Written by Heidi Fearon defined ¡t to start. Without a Why there ¡s no true

CrossFit Games? Why am a CrossFit Coach? Why do

make a list of three questions and ask six different

pattern that might help you see more clearly your

3, Question the impact that you have in various

as receiving a scholarship or payment from parents for

from an internal source. -

competitive drive kicks in. The beginner athlete's

successful goal setting and achievement. often ask I

what they do. This exercise starts to get people in touch - I

with their intrinsic motivation. This Why is your intrinsic

their number. Next time you get ready for a workout,

from a feeling place of joy, passion, exuberance, and ti,,,

So go out there and define your purpose. Live

every moment. Start paying special attention to things !'-,fl

that help you achieve what you're after, things you