5 Ways To Push Through A Painful Wod – CFS

Jun 17th, 2016

Category: CrossFit

5 Ways To Push Through A Painful Wod – CFS



5 Ways To Push Through A Painful Wod

In CrossFit we talk a lot about “mental toughness”. Every WOD requires you tap into it on one level or another. Your mindset is another skill that can be improved and worked on.

Just like progressions for Pull-ups, there are steps you can take to progress to a stronger state of mind. Here are five ways to help you improve on your mind set in a tough work out.

1. Count to 100

In a wod that requires running, rowing or biking it can be helpful to count to 100 in your head. Focusing on each number will clear your head of other thoughts you may be having such as “This hurts”, “am I done yet” or “I hate running” just to name a few.
If and when these thoughts come into your head focus back on the number you were on and if you lose count start back at one. The key is to keep your mind counting and not wandering.

2. Put Your Time in Perspective

This is a good mental exercise to do right before a work out and a good reminder in the middle. Let’s say the wod you’re about to do is 10:00 in length, that leaves 23 hours and 50 13235282_1068129686591679_8027833444915591614_ominutes where you don’t have to do this work out today.

As much as the wod may hurt and you want to stop or slow down, remind yourself that you have the whole rest of the day/night NOT to do burpees. Your 10:00 will be over before you know it.

3. Know When To Use The Clock

A work out for reps can be more mentally challenging than one for time. One of the benefits of pushing hard on a work out that is “for time” is that you can get it overwith sooner. When your time domain is already set, it can be hard to find the motivation to keep your intensity up.

When you’re starting an AMRAP that has the same rep scheme the whole time try looking at the clock after the first round. Then make it a game to keep that pace the whole time. You may fall off a few seconds but make it your goal to keep up that intensity through out.

When you’re starting an AMRAP that has ascending reps do not look at the clock! In most cases the first half of a work out like this will go by much slower than you’d like. You get through rounds 1-5, look up at the clock and only 90 seconds have gone by. Trust that the second half of the work out will go by faster. Once the reps get higher the work out will seem shorter. In a case like this try to have a goal number in mind for your reps before you start and keep your eyes off the clock.

4. Be Nice To Yourself

There will be cases in a work out where you’re not performing the way you thought or hoped you would. Your pull ups feel off or you can’t seem to catch a good rhthym on your wall ball set. This is not the time to start beating up on yourself. Remind yourself that you like being in the gym and you have fun here or find a similar positive thought that resonates with you.

This isn’t the time to start telling yourself that you’re terrible at wall ball or you’ll never be good at pull ups. Push those thoughts right out of your head and try to replace them with good ones.

5. Lie To Yourself

Little lies to yourself in a work out can go a long way. When you’re moving from one movement to another tell yourself you’re just going to get the first rep out of the way to get you moving. Chances are you’ll end up doing more than one rep and you saved yourself some time by not resting and thinking about the fact that you have 20 reps to do.

When working from station to station, tell yourself you can rest during the next movement. Instead of taking multiple breaks when you’re working through one exercise, remind yourself that you can rest on the next movement. If you do that with each station in your work out, you’ll take less time to rest and that will keep your intensity up in the work out.

If one or all five of these tips resonates with you, give them a try the next time you step into your box!

-Coach Daniela

Front Squat

10 Minute AMRAP
7 Front Squats (135,95)
7 Toes to Bar
7 Kettlebell Swings (2,1.5)

Level 2 – 115, 75 / 1pd, 0.75pd
Level 1 – 95, 55 / 0.75pd, 0.5pd

Rest 5 minutes

Partner Conditioning WOD
7 Minute AMRAP
Max calories in Teams of 2 on the Rower or Bike
Switch as desired


  1. Liz Crean 06/17/2016 at 10:12 pm

    Squat 160
    Wod 8 RX
    Bike 131 with Leslie

  2. Goose 06/17/2016 at 9:46 pm

    Quick hotel meat head wod in Richmond
    5 sets of 10 reps each
    seated leg press @ 405
    Incline bench @ 135
    Wide grip deadhang pull ups

    Love varying words away from the box to promote new found fitness

  3. goose 06/17/2016 at 5:51 pm

    sully straight up creepin in the background of that pic

  4. Jason 06/17/2016 at 2:50 pm

    FS: 275# x2
    WOD: 6+13 Rx
    Partner: Rowed 137 calories w/Shane

  5. Kathy B 06/17/2016 at 2:25 pm

    Front squat 100#
    Wod: 5+8 65# 1pd t2b were a bit rough but I got em
    Bit of motivation seeing Jessa lemoine in the gym this morning – girl is fit!

    • goose 06/17/2016 at 5:53 pm

      sure is… we’ll have to get you in on some worm wods KB to get on Jessa’s level

  6. Brian M. Maser 06/17/2016 at 12:54 pm

    BS: 265×2
    WOD: 7+14 Rx
    Carried Frawls on the Assault Bike 🙂

  7. Frawls 06/17/2016 at 12:37 pm

    FS: 235×2
    WOD: 6+13 w/GHD
    Partner WOD w/ Mase: 158 cals Assault Bike