Dealing with a setback after a CrossFit competition can be challenging, especially if you have been training for months or even years for the event. However, setbacks are a part of life, and how you handle them can have a significant impact on your ability to bounce back and move forward. In this piece, we'll discuss some strategies for handling setbacks  from the CrossFit Age Group Online Qualifiers / Quarterfinals [AGOQ]. 

Below are 6 steps to take to get yourself on track for the 2024 CrossFit Open Season:

1. Take a step back and reflect

After a competition, it's essential to take a step back and reflect on your performance. Consider what went well and what didn't go as planned. Think about the factors that may have contributed to your setbacks, such as training, nutrition, or mental preparation. By reflecting on your experience, you can identify areas that need improvement and make a plan for moving forward.

2. Accept the setback

It's important to accept that setbacks happen, and they are a natural part of any athletic journey. Don't beat yourself up for the setback or dwell on what you could have done differently. Instead, use the setback as an opportunity to learn and grow as an athlete.

3. Refocus your goals

After a setback, it's essential to refocus your goals. Consider what you want to achieve in the future and set realistic goals that align with those aspirations. Setting achievable goals can help you stay motivated and keep you focused on what's important.

4. Stay positive

A positive attitude is critical when dealing with setbacks. Try to remain optimistic and focus on the things that you can control. Avoid negative self-talk and instead, use positive affirmations to keep yourself motivated and focused on your goals.

5. Get the right coaching and the get on the right program

Frankly, what you're doing and who you're doing it with may not be right.  Here is how to know if you are getting the right support.  Your coach communicates with you often (4-5x a week).  You get reviews on your videos of training.  You feel heard and you feel like your goals are important.  You feel good with training and are not beat down, exhausted or hurt all the time.  Your program looks like it is following a good progression around your goals and focus areas.  Now, if you are not feeling any of the above, then it’s time to move on!

6. Get back on track

Once you've had some time to reflect and refocus your goals, it's time to get back on track. Start by making a plan to address the areas that need improvement, whether it's your nutrition, training, or mental preparation. Stay consistent with your plan, and remember that progress takes time.

If you have any questions or what to learn how we work with athletes and priortize communication send us an email for a free consultation, help@conquerathelte.com.  Or, check out our website; www.conquerathlete.com and set up a free discovery call.

-Coach Jason Leydon