Conquering Your Fitness Fears! – Coach Misty

So there are many types of fitness fears, one of which all the members of Thames have already conquered…
The fear of starting something new when you don’t feel like you are “fit enough”. It’s one of the common responses I hear from newbies that are curious about CrossFit, and one of the most frustrating ones as what does “fit enough” look like to start something new?
Once you realise, you just need to start and give it a go and you take that step, as you all know you get addicted to the awesomeness of CrossFit, especially at Thames ☺ but then… some new fears start to creep in such as:

1. I’m scared of that movement because or
2. Fear of failure
3. Fear of competing (Check Wednesday Blog! 🙂 )

And granted, it pretty daunting thinking of putting yourself out there to try the next “new thing” and to possibly fail buuuuut to be cliché, you never know what will happen and you need to start somewhere.

Some tips for the above if any of you are facing them…

I’m scared of a movement

To be honest, here, you just need to suck it up and start to find a way to work through it. No matter the movement, there are ways to scale it and to slowly work on that fear. You need to acknowledge and take steps to overcome it. If you are in this category, speak to a coach! Hey, actually email me right now!

For example, if you are scared of HSPU’s because you are scared to go upside down.

That’s ok, I can empathise, I was never a kid that did cartwheels or roly polys etc etc. BUUUT there are many things we can do to start to get you the wrong way round, aaaaand we have crash matts ☺

You can do wall walks and progressively get more vertical
We can get you into a pike position with a box or rower, and slowly get your more vertical
Wheelbarrow fun with a partner and those legs getting higher onto shoulders etc
Crash matt fun and baby kick-ups against a wall

Those are just a few of many! Come join me at Beyond the Workout on Friday night, 27th of September for even more upside down scales and fun. Register HERE! so we know you’re coming ☺

Fear of failure

This fear is often a reason for the two fears above, i.e. scared of competing as what if you suck, or, although you’re scared of going upside down, you are also worried you will try and try… and not succeed.

The other fear here is when you do try and you consistently put in the work, but you still are not where you want to be. Every attempt is not that magic feeling of pushing up into a HSPU, or HS walking across all the mats, or pushing out of the dip on a ring muscle up… And now you have the fear of trying again or the fear that you will never get there.

This fear is the mental attack on your progress and your confidence, and I know it’s really hard to put it aside and keep trying, but you will get there, your mental attitude here is your biggest enemy. My suggestions to help with this:

1. Write down your goals (i.e. get a ring muscle-up) and write down your “why”. Why is that important to you, why do you want it?
2. Break it down, what are the elements of the movement you battle with most and create a plan to attack it!
3. Be honest with yourself, what are you doing every day to consistently try to accomplish that goal?
4. Go back and read your “Why” often! Especially when you have an unsuccessful day with it.
5. Get a buddy or coach to hold you accountable to sticking to your accessory work and your effort to get there.
6. Celebrate the small wins! Maybe you didn’t get a muscle up today, but you consistently pulled the rings high enough to your chest, and now you just need to focus on the transition.
7. Realise, it’s a journey, it’s a process and you need to build various foundations before all the pieces will work together.
8. Stop allowing yourself to think you will never get it when you go for an attempt, give it your all, commit to it. Don’t already have the excuse lined up in your head as to why you missed it before you even start that first swing
9. Take the opportunities! Where you have a skill session like “Beyond the Workout”, come to it! Its valuable time with coaches that kick ass and can help you get closer to that goal!

Be Brave Peeps! And if you need someone to help keep you accountable, you know where to find me ☺ Annnnnd don’t forget to check back on Wednesdays blog to read about how to get attack those pre-comp jitters and or where to start 🙂

Coach Misty 🙂


A) Build to a heavy Overhead Squat

B) EMOM x 18min.
Min. 1)
5 Front Squats 80/60kg
Min. 2) 15 Toes-To-Bar
Min. 3) 15/12 Cal Assault Bike OR Burpees!


Classic CrossFit

A) Hang Snatch
Every 2:30min. x 6 Rounds:

250m Row
3 Hang Power Snatch (climbing)

*Try and start at 50-60% and build up to a max effort.
*Complete the row at about 80-90% effort each time. Everyone should be done with that under 1min.

For Time:

American KB Swings 24/16kg
15 Pull-Ups
30 Double Unders

straight into;

American KB Swings 24/16kg
15 Handstand Push-Ups
30 Double Unders

*Time CAP: 15min.


1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 20/16kg

2.) 4min. AMRAP:
25 Burpees
Max Wall Balls 9/6kg

3.) 4min. AMRAP:
Bike 30/20 Cals
Max Push-Ups

4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower

5.) 4min. AMRAP:
25 Wall Balls
Max Burpees

6.) 4min. AMRAP:
25 Push-Ups
Max Cals on the bike

Rest 2min. After Each


Classic CrossFit

A) Deadlift
65% x 5
75% x 5
85% x max reps

B) 15min. AMRAP:
5 Bench Press 80/50kg
1 Rope Climb
15 Wall Balls 9/6kg
200m Run


Classic CrossFit

A) Power Clean
Every 2min. x 10 Rounds:
10/7 Cal Assault Bike/Ski
2 Power Cleans (Climbing)

B) 10min. AMRAP:
8 Toes-To-Bar
10 Front Rack Lunges 50/35kg


EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
10 KB Deadlifts 32/24kg
EMOM x 5min.
12/9 Cal Row
EMOM x 5min.
15 Box Jumps 24/20″

Rest 5min.

10min. EMOM:
1: 1min. Plank
2: Max Russian KB Swings 32/24kg


Classic CrossFit

A) Push Press
65% x 5
75% x 5
85% x max reps
*In between set complete 20 russian twists with a DB)

B) 8 Rounds For Time:
8 Cal Row
8 Box Jumps 30/24″
8 Burpees
8 Alt. DB Snatch 22/16kg


In teams of 2! Get as far as possible with each ladder! 🙂
12min. Ladder….
3 Hang Power Cleans 70/50kg
3 Handstand Push-Ups
6 Hang Power Cleans
6 Handstand Push-Ups
…9,9…12,12… and so on…

Rest 5min.

12min. Ladder….
3 Overhead Squats 40/30kg
3 Pull-Ups
6 Overhead Squats
6 Pull-Ups
…9,9…12,12… and so on…