The Cycle of Behaviour and how Fear Affects our Performance – Coach Jonny
As you may know, we held the CrossFit Defence course here at Reebok CrossFit Thames this weekend. The course covers a practical self defence technique using movement patterns that we learn through CrossFit, and how to utilise natural reactions within ourselves in order to protect us from worst case scenarios.
On top of this it also teaches fear management techniques, and how to embrace and overcome the performance effects fear can have on us.
Fear can come in many forms. We may be worried about putting more weight on that bar because it’s more than we have lifted before. Or we may be worried about box jumps in case we cut our shins on the box (I’ve been there too, and yes it sucks). Fear can also affect us outside the gym: fear of going for that promotion, or fear of starting a new job, the possibilities are endless.
On the course, we were taught about the Cycle of Behaviour (see picture below). The Cycle of Behavior™ Learning Tool describes processes that the body/mind undergoes creating a deeper understanding of how you think, make decisions, absorb information and manipulate yourself towards a set goal.
The processes outlined above happen in nanoseconds, and are pretty much sub-conscious. However, by learning about the Cycle of Behaviour and being aware of it, you can change your mindset so that your reactions and impulses to certain decisions change. I’m just going to briefly explain each point.
That PB clean or squat, or maybe a new job/promotion
Why do you want to perform that lift or get that job? Remember why you train and what your goals are.
How do you view the outcome? No matter whether you believe you can or you don’t, either way, you are right.
Our expectations are inspired by our visualisations. The key is to keep these visualisations positively. Visually see yourself in your mind hitting that PB or being successful. A positive outlook truly can make all the difference.
Things you hold to be true. Belief is just belief, not necessarily fact, however, if you believe you can’t, you’ve already lost.
Fear creates doubt and this can turn into anxiety. This changes everything! If you put something on a pedestal and out of reach then it really will be unattainable until you cross this barrier.
F.E.A.R Management Skills
We all feel fear, this is totally natural, it’s what we do this fear that makes all the difference. The next time you feel fear – fight it! Challenge your fear, and you’ll be surprised with the outcome.
Challenge or Threatened Door
This is when you acknowledge that you’re within something called “the fear loop”; something takes you into this dark place and you have a negative expectation, probably being fed by negative visualisation. If you have time to assess it, you find that negative beliefs are creating negative/false expectations.
The only way out is:
Identify what the fear is
Tell yourself to take action
Ask yourself if you’re challenged or threatened
Having a plan is everything. You have to have one and know it back to front in advance. This plan should be specific, you can then re-view your plan over, and make a decision on how to act/react. This is true for self defence, training, and life in general.
Our past, present and future fears can always have a major outcome on the end result. “Last time I tried this weight I failed miserably”, for example. You have to keep in the positive. Motivate yourself through positivity, and stay in the present, you’ll be surprised with what you can achieve.
I hope all the above makes sense and can give you all the confidence to try new things and embrace your fears with renewed vigour! Remember, there is no such thing as “No Fear”, the key is getting to KnoW fear. Wear your fear properly, embrace it, and then overcome it.
If you’re interested in learning more about CrossFit Defence, or have any questions, then please post questions to comments 🙂
Workout of the Day:
A) Gymnastics skill
Complete as many reps as possible for each of the following:
2 minutes of muscle-ups (or ring/box dips)
Rest 60 seconds
2 minutes of alternating pistols with kettlebell 24/16 kg (or alternating box step-ups)
Rest 60 seconds
2 minutes of strict handstand push-ups (or seated dumbbell strict press)
Rest 60 seconds
2 minutes of strict supinated-grip chest-to-bar pull-ups (or box chin-ups / ring rows)
Rest 60 seconds
2 minutes to establish a max effort L-sit hold (or v-hold)
In front of a clock set for 12 minutes:
1 minute of rowing for meters
1 minute of burpees
2 minutes of rowing for meters
2 minutes of burpees to target
3 minutes of rowing for meters
3 minutes of burpee pull-ups