blog, lifestyle, news, programs, routines

For you guys heading out for a vacation now make sure you plan in some fitness. It is a part of your life and now when you are free you have even more time.

We help people to plan their training also when traveling and keep them accountable. 

Here are some workouts to keep you warm.

Day 1. Run 2 k, 3 rounds 10 burpees, 20 squats, 30 sit ups, Run 2 K
Day 2: Amrap 10 min 10 push ups, 15 lunges
Day 3: Emom 12 min a) Handstand hold b) Mountain Climbers
Day 4: 10 k walk and work on mobility
Day 5: Run 1 k, 6 rounds 5 burpees, 10 squats, 15 sit ups, Run 1 k
Day 6: 100 burpees for time
Day 7: 10 min mobility, EMOM 10 min, a) Plank hold b) 10 pull ups / db rows

blog, lifestyle, routines

Winning the Mind Game in CrossFit


I have always been particularly intrigued by athletes who show a unique tolerance for pain and suffering. In high school, I idolized Emil Zátopek, the Czech long distance runner who would put himself through notoriously grueling interval workouts while wearing army boots in the woods (“It’s at the borders of pain and suffering that the men are separated from the boys,” he once said.) Later, I developed a fascination with Reinhold Messner, the renowned German alpinist who was the first to solo ascend Everest without oxygen. (His books poetically describe the Grenzerfahrungen, or “experiences on the edge,” endured by extreme climbers.) While this fascination with the limits of suffering may have a genetic component – the Scottish are notoriously stoic, having spent centuries hiding from the English in peat bogs – it may also be a learned behavior, a natural outgrowth of my interest in long-distance running, weight training, and, ultimately, CrossFit.

Clearly, the right mind set is crucial for success in competitive sports. Indeed, various studies of mental toughness have demonstrated that elite athletes display psychological traits that clearly set them apart from their less accomplished counterparts. These traits include long-term persistence in pursuing goals, an ability to cope with performance pressure during competitions, and – perhaps most crucially – the psychological stamina needed to endure painful workouts. It is this final aspect of mental toughness that interests me most, as high workout intensity is the proverbial fairy dust that makes CrossFit so effective. 

Over the years, I have become fond of a few mental techniques that help me to increase my tolerance for discomfort and go deeper into the “pain cave.” Try them for yourself:

  1. Visualization: The first and most simple technique I use for improving workout performance is to imagine myself going through each of the exercises in my head prior to the workout, preferably several hours before even arriving at the box. When using this technique, you should clearly visualize yourself performing the movements while feeling strong and vigorous. On some (unknown) metaphysical level, there is certainly truth to the adage that we create the reality we envision. So don’t sabotage yourself with negative expectations; rather, harness the power of visualization to catalyze amazing workouts.

  2. Embrace the Pain: When a workout starts to get tough, remind yourself that this is what you are here for! The discomfort you are experiencing means you are stressing your body in a way that will force it to adapt and get stronger. Try to perceive the pain as a good thing, as something you like and want more of. At the very minimum, this should help you to move away from a “pain avoidance mentality,” in which you just go through the motions while avoiding discomfort. This mind set is particularly poisonous to a successful workout.

  3. Disassociation: Much like your sense of sight, your conscious perception of pain depends on an act of interpretation by the mind. When in the middle of a grueling workout, I sometimes try to “take a step back” from the pain and “disassociate” myself from it. There are different ways to do this. One strategy is to “look” at the pain as if it were an objective phenomenon rather than something impacting your directly. Thus, rather than “forget” or “distract yourself” from the pain, you acknowledge its presence, but try to “view it from a distance”, as if you were assessing it as an external viewer. One technique that is interesting in this regard is to induce an out-of-body experience of sorts: Image you are someone else in the room, observing yourself working out. This other person would have no access to the discomfort you are experiencing.

  4. Set Small Goals: Back in junior high PE class, we were required to run two miles at the beginning of each month. The “two mile” was a hellish experience as a 12 year old, and I remember being particularly impressed by a friend’s time (perhaps 13 minutes, compared to my 20), so I asked him for advice. He explained that he doesn’t ever run two miles, but rather only the distance to the corner of the field, before focusing on the next corner a few hundred yards away. The strategy of breaking workouts up into mentally digestible pieces has remained with me to this day. On a practical level, it means focusing on small chunks of work that you know you can perform. For example, try tackling 150 wall balls in sets of 15, knowing that you will get a break between each set. This strategy can make large volume workouts seem much less daunting.

  5. “Your Suffering is Nothing”: The Deer Hunter, a movie about American POWs in Vietnam, made a particularly strong impression on me in high school, and I remember running my best 5000m time while dwelling on the fact that my suffering during the race was so massively inconsequential in the face of experiences in which individuals are truly brought to the brink of psychological breakdown and/or death. I think taking a step back and realizing that you are most certainly capable of performing at a much higher level if your life depended on it is a powerful psychological tool. As the former head of SEAL Team Six, Richard Marcinko, once wrote, when you feel like you have reached the limits of your endurance, you have only exhausted about 40% of your capacity. Try to take this insight to heart and redefine your notion of what it means to have a “difficult” workout.


While this article focused on techniques for pushing beyond your pain threshold, pain does in fact have an important physiological purpose and should not be completely ignored, particularly when it could be indicative of an injury. To be sure, the body does have certain limits, and learning about these limits and how to productively operate within them is a crucial aspect of developing as an athlete.

I hope you find these tips for winning the mind game in CrossFit useful, and that they allow you to crank up the intensity of your training!

By Lucais Sewell, Escapist CrossFit

If you liked this then we recommend to listen to our interview with Adrian Mundwiler who now qualified to The CrossFit Games, where he talks about the mind game in CrossFit too.


Today is the first Monday of this year and for some of us this is a dreaded day where many of us come back to work after the holidays and you should have loads of energy now to put into work, family, friends and training and we tend to over exaggerate what we want to accomplish and then we just go back to old routines.
If you want to get changes done you have to begin with small steps and commitments. Here are some tips of how to do it.
Training – start by rewarding yourself by just going to the box 2 times a week. If you haven’t done anything before this is a major game changer and no need to reshape your life in one blow.
Diet – change one small routine e.i. cut out on bread and only bread for 3-4 weeks and see how that goes. Always baby steps. 
Sleep – as a first step don’t have your mobile phone in your bedroom. Have it on charge in the kitchen or somewhere else. Try this for a couple of weeks.
These are all just small examples and important for you is to see what is the lowest barrier for me to overcome. 
Share this with friends, co-workers and family. Get them to know about your challenge. 

Stay motivated
For Escapist Crossfit the first weekends of some real sweating are done! 
We’d love to thank all of you that showed up on new years eve to end 2016 in the best possible way there is. 
Now we are already in the new year and man we we have to get used to say 2017 and also get our routines going. 
More trainings are up and coming and we are very exited to see what we can accomplish this year.
Sign up on our next free trial here.

Planung vs. Realität und wie uns das Beitreten in eine Trainingsgruppe dabei hilft, unsere Ziele zu erreichen

Für diejenigen unter uns, die regelmäßig ins Fitnessstudio gehen, ist es ein gewohnter Anblick: kurz nach Neujahr sind Fitnessstudios total überfüllt, alle Geräte sind belegt und man trifft viele neue Gesichter. An sich nicht schlecht, da wir in Deutschland durchaus ein Übergewichtsproblem haben, doch leider ist es auch so, dass man nach 3 Monaten 90% der neuen Studiomitglieder nicht mehr antrifft. Für die Studios ist das natürlich ein Supergeschäft, wenn die zu meist anfangs sehr motivierten Neukunden direkt einen Zweijahresvertrag abschließen, jedoch kurz darauf nicht mehr kommen. Doch für diese Leute ist es natürlich ärgerlich. Mehr Sport zu treiben ist Jahr für Jahr Platz 1 auf der Liste der Neujahrsvorsätze, doch leider wird dieser Vorsatz auch nur selten eingehalten. Man muss natürlich die Gründe erforschen.

Kurz vor Weihnachten bemerkt man, dass man über die Adventszeit einen gewissen Winterspeck angelegt hat. Diesen will man so schnell wie möglich wieder loswerden, doch man braucht einen besonderen Anschub, einen gewissen Startpunkt; kein Termin eignet sich da besser als der erste Tag des neuen Jahres. Das Ziel: innerhalb von einem Jahr zum Traumkörper. Nun ist jener Tag gekommen, und man merkt, dass nicht alles so läuft wie geplant. Der Körper schmerzt noch tagelang nach den ersten Trainingseinheiten, man fühlt sich schlapp, und trotz aller Anstrengung sind nach gewisser Zeit immer noch kaum Erfolge zu sehen. Natürlich ist das ein harter und langer Weg, doch viele scheinen dies verdrängt zu haben. Nichts spornt mehr an als Erfolge, sei es Kraftaufbau oder Fettverlust. Wenn man dann jedoch nur unregelmäßig trainiert und sich weiterhin völlig fehlernährt, ist es kein Wunder, dass die Erfolge ausbleiben. Das schadet der Motivation, man erkennt keinen Sinn dabei, sich aufgrund ausbleibender Erfolge weiterhin so quälen zu müssen und beschließt kurzerhand, die Trainingseinheiten abzubrechen.

Wichtig ist: man darf nicht zu viel erwarten! Wenn man eher vorsichtiger an die Sache herangeht und sich klar macht, dass erst nach einigen Wochen harter Arbeit Ergebnisse zu sehen sind, verliert man auch nicht allzu schnell die Motivation. Die falsche Erwartungsweise führt zu den meisten Abbrüchen jedes Jahr. Ebenso ist es falsch zu erwarten, dass Kraftsport nicht allzu anstrengend ist. Nur mit intensivem Training kommt man zu Erfolgen, somit soll man auch mit harten Trainingseinheiten rechnen.

Nichts geht über die Motivation. Je mehr Motivation man hat, desto eher und lieber geht man trainieren. Erfolge erhöhen diese Motivation, doch es gibt auch andere Faktoren, wie zum Beispiel das Training mit einem Trainingspartner oder sogar ganzen Trainingsgruppen. Bei Trainingspartnern will man sich selbst und auch dem Partner beweisen, wie zielstrebig man ist. Somit pusht alleine schon die gegenseitige Anwesenheit die Motivation deutlich. Mit einem Partner wird es beim Training auch nie langweilig, doch das Trainieren mit Partnern ist ebenfalls gut, um die eigenen Grenzen zu testen. Denn Partner achten auf die Ausführungen der Übungen und helfen bei Sätzen, in denen man keine Kraft mehr hat. Somit schafft man mehr Wiederholungen als alleine und die Muskeln werden mehr ausgereizt. Inklusive der Zusatzmotivation, die alleine durch die Anwesenheit des Partners besteht, durchbricht man schnell seine eigenen Grenzen und verbessert sich im großen Maße, was zu schnelleren Erfolgen führt. Somit ist es ratsam, besonders am Anfang mit guten Vorsätzen für das neue Jahr mit einem Trainingspartner oder mit einer Gruppe das Training gemeinsam zu beginnen.

Ps. Welches wird dein Lied 2017?