Exercising Your Mental Muscles

If there’s one thing I’ve learned during my 6 years of CrossFit, it’s that mindset does absolutely matter. This is something I’ve greatly struggled with, but strive to improve with every workout. Whether it’s wanting to give up during a hard workout, getting upset when you miss a lift, or leaving the gym feeling frustrated because the progress isn’t flowing as you would hope; it’s important to train your mind to snap out of those emotions and instead feel confident, positive, and eager to keep growing as an athlete.

While browsing through Instagram, I found this little piece written by Jim Taylor Ph.D. titled 5 Mental Muscles for Athletic Success. I’ve kept this saved on my phone and read it quite often to help me strengthen my mental game! I wanted to share so you all could begin, or continue to start training your mind and become a better athlete not only physically, but mentally too.

The 5 Mental Muscles for Athletic Success 

  • Motivation is not how committed you say you are, but whether you are actually doing what is necessary to accomplish your goals.
  • Confidence is how strongly you believe in your ability to perform your best and achieve your competitive and long-term goals.
  • Intensity is the level of physiological activity you feel in your body including heart rate, respiration, blood flow, and adrenaline
  • Focus involves paying attention to things that will help you perform your best (e.g., technique, tactics, effort) and avoiding distractions that interfere with your performing well (e.g., results, other athletes, an upcoming stressor).
  • Mindset is what is going through your mind in the 30 seconds before you begin a workout.

After your next workout, do a check of your 5 mental muscles. Did some perform stronger than others? Did any hold back? What can you focus and improve next time? The voice that matter the most to your success is right in between your own two ears – make sure it is on your side and helping you achieve success, rather than tearing you down and deterring you from your goals.

-Coach Mary


Have A Purpose Behind Your Training

Have a purpose behind your training…
Not only should we always remember why we started this crazy fitness journey, but we should also approach each week, each day, and each workout with a purpose or intent!
When we set goals for ourselves, it not only gives us something to focus on and some statistic to hold ourselves accountable for, but it makes it a lot harder for us to give up on ourselves mid-workout!
Imagine if you approached a workout that had running in it, and say you HATE running (like a good majority of us do!) and decided you were going to wing the workout, there’s probably a pretty good chance of you wanting to walk or slow down when the workout gets mildly uncomfortable.
BUT what if you approached it in a way of “I’m going to do all my 400m in under 2:20 today”, that, my friends, will push you to keep going, and fight the pain to run through it instead of walk, because you CAN do it!
Find something to be your parameter, something measurable, so you know what the intent is. You’ll work much harder to achieve those goals!
What are your goals?! Drop them in the comments below!
Need those parameters laid out for you? We can help! Talk to us about any of our programs and what we can do to help you achieve you goals!
Client Stories

Kennady Otto – From Competitive Swimmer to CrossFitter

What brought you to CrossFit Oshkosh?
I was always in sports growing up. It started off with me watching my two older brothers swim competitively and thinking how fun that looked. I swam competitively for 10+ years and loved every second of it. I enjoyed how competitive the sport was and how the team felt like family. In between seasons of swimming, I played club volleyball for the top two teams in the Fox Valley for 2 years. After realizing how much I missed swimming, I dropped volleyball and made swimming my primary sport again up until my junior year of high school.
I was initially drawn to CrossFit after seeing a small clip from the 2016 Games. I liked how it was more than just simple movements, it was movements that involved your entire body and movements that I didn’t know were humanly possible (handstand pushups). I watched some more videos and did a little bit of research and found CrossFit Oshkosh!

Your first impressions of CrossFit Oshkosh?
“What am I getting myself into?!” was definitely my first thought I had when I first walked in the gym. I didn’t know anyone that did CrossFit at the time and had no clue what I was getting myself into so I was very hesitant. After watching a small portion of a class, I knew I’d like it after watching the camaraderie between everyone, even after a burpee workout.

What has been your biggest hurdle since starting?
My biggest hurdle since starting CrossFit is hands down ALL the gymnastics stuff. I came from a sport that only involved water, so having to learn movements that involved me “swinging” on a bar made me feel like a fish out of water flopping all around…literally.

What is your favorite aspect of CrossFit?
My favorite aspect of CrossFit is that people will always be there for you no matter what. Whether you’re doing a workout or performing a lift, you’re going to have people cheering you on.

What are your current goals in CrossFit?
My current goals are trying to eat healthier and work more on gymnastics, two things that don’t come easy for me lol.


A Healthy You Includes Healthy Skin… Sun Protection 101

Happy 4th of July week!
I know many of you will spend most of the weekend outside (let’s hope the weather cooperates!) and though this may be a topic not directly related to fitness, it is about a healthy life and that’s what we’re all about, right?! So let’s talk sunscreen and other things to help you make the best choice!

It’s easy to get overwhelmed with the sunscreen options in stores and rumors you hear about them, here are a few things to keep in mind when picking the best products for you and your family to keep you safe from the sun!

–Use a sunscreen with a minimum of SPF 15 and a maximum of SPF 50 (many studies show that the amount of “extra” protection you get from a sunscreen over SPF 50 is minimal for the money – as long as you are reapplying you’ll be good!)

–Make sure it’s a broad spectrum (meaning it protects from both UVA and UVB rays)

–Avoid products containing oxybenzone and retinyl palminate if you’re concerned about potentially toxic chemicals (that’s a whole different topic!!)

–Choose lotions versus spray sunscreens for a more evenly distributed protection (trust me, I’ve experienced this one!!)

– -Remember to apply at least 2 ounces of lotion (about a shot glass full) and reapply often. The sun breaks down the ingredients in sunscreen that protect your skin. Experts recommend reapplying every two hours, or after swimming or heavy sweating!

Healthy skin is a large part of a healthy YOU, so make sure to stock up on sun screen and protect that skin every time you go have fun in the sun!