Five Lessons CrossFit Continues to Teach me about Mental Health

My first time to join a CrossFit gym was 2018 which means, my love of CrossFit predates my time working in a clinical setting.  This week, I returned to my home gym and “re-joined” for the third time.  The following is an authentic attempt at sharing why I keep coming back.
While this blogpost is not evidence based- in that I will not be citing any empirical evidence-  in recent years research has been conducted and I remain hopeful that additional high-quality studies that investigate the effects of CrossFit training on the mental health of participants will continue to be published. 

Embrace the Journey, Not Just the Destination:

In CrossFit, progress is measured not only by the weight on the bar or the time on the clock but by personal growth and consistency. While I have spent 99% of my time scaling workouts (meaning making an accommodation based on my ability) my scales have changed- I’ve needed fewer accommodations as I’ve gotten stronger.  This week, returning after a 5 month break, I’m bringing ALL of the scales back. I will continue scoring myself as a “smiley face” for the foreseeable future as I figure out what exactly my body can handle, what is just out of reach, what I used to be able to do but now can’t, and what goal movements remain goals.

Similarly, in mental health, it’s essential to focus on the journey rather than fixating solely on the end goal. Progress might not always be linear, and setbacks are inevitable. By embracing the process, I’ve developed patience, resilience, and a deeper appreciation for personal growth.

Challenge Your Limits and Step Outside Your Comfort Zone:

CrossFit thrives on pushing boundaries and embracing discomfort to drive improvement. 
I used to pick the lightest weight possible in order to ensure I could finish a workout within the time limit.  As I was coached, and as I began to understand the concepts of CrossFit more I began building strength, and picking weights that were just outside what was comfortable.  I got more comfortable not “finishing” a workout- while getting a BETTER workout because I chose a weight that was challenging as opposed to a weight I knew to be possible.   

The same principle applies to mental health. Growth occurs when we venture beyond our comfort zones and confront our fears and insecurities. By challenging myself mentally, whether it’s through therapy, mindfulness practices, or confronting difficult emotions, I’ve learned to love the cultivation of resilience and expanding my capacity to sit with an emotion.  

Cultivate a Supportive Community:

One of the hallmarks of CrossFit is its strong sense of community and camaraderie. Surrounding yourself with individuals who share similar goals and values can be incredibly beneficial for mental health. Whether it’s through group workouts, support groups, or online communities, having a support system in place provides encouragement, accountability, and a sense of belonging, all of which are crucial for maintaining mental well-being.

The community is what makes up 90% of a gym.  There’s no denying that walking into a massive converted warehouse full of energy, music, weights, and chalk is intimidating.  AND this is where my experience is extra personal- I can’t speak for all gyms… but I can PROMISE you if you were to come to mine you would be welcomed and shown the ropes (both literal and proverbial) as if you were already a dear friend.  – some tips for joining or making the first move: go with a friend, send an email asking if they offer intro or 101 classes, ask when their least busy class time is to start out. 

Focus on Progress, Not Perfection:

In CrossFit, perfection is an elusive concept, and the pursuit of progress reigns supreme. Similarly, in mental health, striving for perfection can be detrimental and unrealistic. Instead, shift your focus to progress, no matter how incremental. Celebrate small victories and practice self-compassion, in therapy we call this shaping, or even the 2* shift.  Having a growth mindset that acknowledges efforts helps cultivate resilience and perseverance in the face of adversity. 

Small sustainable efforts win every time.  Not every day leads to a one rep max, or PR… and when they do- it’s absolutely possible that the increase is in an amount of 2.5# not 25#

Stay Coachable and Curious:

In both CrossFit and mental health, the ability to remain coachable is paramount. Being open to feedback and willing to learn from others is a huge part of personal growth and development. Being able to rely on my coaches to refine techniques and push me beyond my limits- has made all the difference.  I keep a notebook of workouts with notes in it, “drop earlier, hook- grip, higher bar for T2B”.  I need the same support and guidance for my mental health.  Embracing a mindset of openness and receptivity, allows for not only enhanced skills and abilities but also cultivates resilience and adaptability.  

So, whether you’re lifting weights or lifting your spirits, remember that the lessons learned in the gym can extend beyond the barbell.