
Chasing Excellence
A Story About Building the World's Fittest Athletes
If you’ve ever worked out at a CrossFit gym and/or watched the Reebok CrossFit Games, you know that the absolute best CrossFit athletes are absolute beasts. Well, Ben Bergeron has been the coach behind six world championships. This book is his inspirational, wisdom-packed (!!!) look at how he coaches greatness told through the lens of the 2016 Games in which his athletes (Mat Fraser and Katrín Davíðsdóttir) BOTH won. (Think about that... He coached BOTH the men’s and the women’s champions. <- That’s amazing.) My copy of the book is r i d i c u l o u s l y marked up. The book is OUTSTANDING. Big Ideas we explore include: Committing to excellence (vs. "Meh, I'm good enough."), the 12 character traits of a champion, grit (how's yours?), positivity (selection attention + confirmation bias), embracing adversity (overload and get stronger!), and acting like a champion NOW.
Big Ideas
- ExcellenceYou chasing it?
- Character: 12 Traits of a Champion12 traits of a champion.
- GritHow’s yours?
- PositivitySelective attention, confirmation bias.
- Embrace AdversityOverload and get stronger.
- Act like a champion - NowNOW.
“The mindset of a champion is not some innate character trait that you have or don’t have based on DNA, fate, or sheer dumb luck. This is good news for all of us. It means that, through deep and meaningful practice, we can all forge and sharpen the mindset of a champion and deploy it to improve everything that is important to us. That’s what this book is about: how you can learn the mindset I’ve used to train champion athletes and apply it to your life. …
It is the story about building the world’s fittest athletes, as told through the 2016 CrossFit Games. But this book is not just for athletes. It’s for anyone who wants to figure out just how good they can possibly become. Whether you’re an entrepreneur trying to break through, or you want to be a better doctor, a better mom, or a better middle school basketball coach, this book is about how you can become the champion of what’s important to you.”
~ Ben Bergeron from Chasing Excellence
I got this book after our CrossFit-ing tech genius Vince recommended it. (Thanks, Vince!)
To put it quite simply: It’s OUTSTANDING.
If you’re into mental toughness, peak performance and all that jazz, this is pretty much a must read in my opinion. Get a copy of the book here. (Find Ben online here.)
If you’ve ever worked out at a CrossFit gym and/or watched the Reebok CrossFit Games, you know that the absolute best CrossFit athletes are absolute beasts.
Well, Ben Bergeron has been the coach behind six world championships.
If you want to get fired up seeing a couple of the fittest humans on the planet in action (who happen to be his athletes), spend a moment checking out this quick video on 3-time champion Mat Fraser and this one on 2-time champion Katrín Davíðsdóttir.
Mat and Katrín were world-class athletes who became the absolute best in the world (aka world champions) after working with Ben. This book is his inspirational, wisdom-packed (!!!) look at how he did it told via the lens of the 2016 Games in which Mat and Katrín BOTH won. (Think about that… He coached BOTH the men’s and the women’s champion. <- That’s amazing.)
My copy of the book is r i d i c u l o u s l y marked up. I’m excited to share a handful of my favorite Big Ideas so let’s jump straight in!
Gentlemen, we will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.
Excellence
“Excellence is maximizing everything you have in the categories that matter to your long-term goals. The categories that matter are different in each craft; for athletes, those categories are training, nutrition, sleep, recovery, and mindset. If you’re a brain surgeon or a CEO, your categories may be different. No matter what your craft is, there’s a question you should continually ask yourself: Am I committing everything I have to make myself the tiniest percentage better than I am right now, no matter how hard I have to work, no matter what I have to give up, no matter how long it takes?”
Excellence. Ben defines it as “maximizing everything you have in the categories that matter to your long-term goals.”
Let’s break that down into two parts: 1) Maximizing (!) EVERYTHING you have in 2) the categories that matter to your long-term goals.
Which leads to three questions: 1) What are your long-term goals? 2) What are the “categories that matter” to those long-term goals? And, 3) Are you MAXIMIZING (!) EVERYTHING (!!) you have in those categories?
Our Big 3 always provides a nice framework to define our priorities. Let’s do a quick inventory.
For the sake of bringing that to life, here’s my oversimplified take on it:
How about YOU?
Let’s get clarity and maximize what matters!!!
P.S. That’s from chapter 1 on Commitment. Ben shares a little graph that has complacency on the left, competence in the middle and excellence on the right. Most people are a little more than complacent but they fall into the trap of “good enough” competence: “They’ve got some sort of skill set and the semblance of drive; they *want* to be good, but when faced with the work required to be great, they shrug and tell themselves, ‘Meh, I’m good enough.’”
Let’s not do that. Let’s OPTIMIZE and see what the BEST version of ourselves looks like!!
(Recall: Optimize comes from the Latin optimus which literally means THE BEST!)
P.P.S. Pop quiz: What’s the Greek word for excellence? Yep. Areté.
We could call this book Chasing Areté. And… What does Aristotle tell us we need to do to experience the ultimate good of eudaimonia? Basically, we need to MAXIMIZE VIRTUE. Which is exactly what Ben teaches his athletes.
Only he calls the virtues “character traits”—which is our next Big Idea.
Though I moved halfway around the world with the goal of making it back to the CrossFit Games, Ben and I never actually talked about the Games. We didn’t talk about qualifying, we didn’t talk about finishing in the top ten, and we certainly didn’t talk about winning. What we did talk about was giving full effort in every single moment of every single day, and becoming the best we could possibly be.
This is the process—acknowledging where you are, identifying where you want to be, and breaking it down into pieces. Excellence is a matter of steps. Excel at this one, then that one, and then the one after that.
Character: 12 Traits of a Champion
“If it seems as if my team spends an inordinate amount of time focusing on character, it’s because we do. The most battle-tested, unimpeachable process is nothing unless it is accompanied by the character traits needed to make it stick.”
The book is ALL about character. Specifically, it’s about twelve character traits:
COMMITMENT
.
It all starts with our last idea which was on Commitment. If you’re playing the “Meh, I’m good enough” game then there’s LITERALLY NO CHANCE of experiencing excellence/actualizing your potential/etc. Literally. ZERO. So… Commit.
GRIT
.
Committed? Time to get (and stay) Gritty. We’ll talk about that next.
POSITIVITY
.
Is key
. We’ll talk about this as well.
EMBRACE ADVERSITY
.
3. EXPECT adversity. Then be antifragile. More in a moment
.
CONFIDENCE
.
“Confidence is what happens when you make the most challenging keys to success part of the daily grind and stick with the character traits unwaveringly.”
MAXIMIZING MINUTES
.
This chapter kicks off with this gem from Ralph Marston:
“Now is everything you have to work with. When you live it fully, it is more than enough.”
When is a good time to be excellent? NOW. NOW. NOW. Champions don’t just nod their heads in agreement, they MAXIMIZE MINUTES. (Do you?) (I don’t. “Needs work!!”)
THE PROCESS
.
Remember Nick Saban’s “The Process” we talked about in our Notes on
The Obstacle Is the Way
? ->
“Don’t think about winning the SEC Championship. Don’t think about the national championship. Think about what you needed to do in this drill, on this play, in this moment. That’s the process: Let’s think about what we can do today, the task at hand.”
<- What’s YOUR process?
CONTROL
.
Some things are within our control. Others are not. Know the difference, Stoicism 101 style
. Coach says:
“Control what you can control. Ignore everything else.”
Mat Fraser’s tattoo says:
“God, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.”
<- Amen.
TURN THE PAGE
.
“Understanding that you only have control over the present moment is the key to being able to turn the page
. Reliving the past is a recipe for unnecessary depression, fearing the future is a surefire way to anxiety. Learning to live in the present moment is vital, because it’s the only thing you have control over. The only thing you can do to rectify the past or influence the future is to take action
now
, in the present moment.”
HUMILITY
.
“The moment you believe you’ve arrived at the door of greatness, it will be slammed in your face.”
COMPETITIVE EXCELLENCE
.
The mantra:
“I will maximize my minutes by thinking, acting, training, and competing with excellence, regardless of the circumstance.”
<- THAT’s competitive excellence. It also reminds me of a little Michael Jordan story from his biography
Jordan: The Life
(Note soon). Apparently when Jordan was on the JV team his sophomore year (after being heartbroken to not make Varsity), a Varsity coach cruised into the gym while the JV game was wrapping up. Nine players were coasting. Jordan was going OFF with extreme intensity. The coach assumed they must have been down by one point with two minutes to play. He looked at the scoreboard. Down by 20 with a minute to go. And Jordan is ALL IN. Note: He was ALWAYS ALL IN. <- Maximizing minutes!!!
CLUTCH
.
“… the ability to do what you can do normally under immense pressure.”
Quick inventory: Where are you strong? What needs work? (Speaking of inventories: Add the book to your Amazon shopping cart if you want to Optimize those characteristics of excellence. :)
Opportunity is missed by most people because it is dressed in overalls and looks like work.
Today I will do what others won’t so tomorrow I can do what others can’t.
Grit
“What is grit, really? It’s a word that’s been used to describe everything under the sun, but it means something specific: when things get hard, you push harder; when you fail, you get back up stronger; when you don’t see results, you don’t get discouraged, but you just continue to pound away day, after day, after day, with relentlessness, consistency, heart, and passion—that’s grit.”
Champions commit. Then they demonstrate grit.
Of course, we can’t talk about grit without talking about Angela Duckworth and her book Grit.
Here’s how she puts it: “In sum, no matter the domain, the highly successful had a kind of ferocious determination that played out in two ways. First, these exemplars were unusually resilient and hardworking. Second, they knew in a very, very deep way what it was they wanted. They not only had determination, they had direction. It was this combination of passion and perseverance that made high achievers special. In a word, they had grit.”
And: “There’s an old Japanese saying: ‘Fall seven, rise eight.’ If I were ever to get a tattoo, I’d get these four simple words indelibly inked.”
And, the whole idea of pushing back harder the harder things get reminds me of our +1 on Emotional Stamina. Essence: Things going poorly? Be EVEN MORE committed to the protocol.
So… How’s your grit? Let’s use our next fall to bounce back even stronger.
btw: At the end of the book, Ben shares a story about the great Greek orator Demosthenes. When academics asked him to name the three most important traits of speech-making he said, “Action, action, action!” (Hah.)
And, speaking of grit, get this: In The Road to Character, David Brooks tells us: “It was said in Greek times that Demosthenes was not a great orator despite his stammer; he was a great orator because he stammered. The deficiency became an incentive to perfect the associated skill. The hero becomes strongest at his weakest point.”
As Bob Rotella says, sticking with something you love is like biking downhill. Sticking with something you don’t love is like biking uphill.
Positivity
“An optimistic mindset is a distinguishable characteristic of elite performers because what the human mind focuses on and talks about it is what we see more of. Stanford professor Arnold Zwicky calls this the ‘frequency illusion,’ which is essentially a phenomenon that causes you to see more of the things you’re already focused on. This is caused, he says, by two psychological processes.
The first process, selective attention, kicks in when you’re struck by a new word, thing, or idea; after that, you unconsciously keep an eye out for it, and as a result you find it surprisingly more often. The second process, confirmation bias, reassures you that each sighting is further proof of your impression that the thing has gained overnight omnipresence. Think about the last time you bought a new car. Let’s say it was a Jeep Grand Cherokee. After you buy it, you start noticing them everywhere—it seems that every third person on the road is driving a Jeep Grand Cherokee. And you don’t just notice colors—you notice the different models and add-ons; Laredos are more common than Limiteds, and there are fewer SRTs than Overlands. Obviously, there was not a sudden surge in local Jeep sales the day you bought your car. But because you’re actively thinking about it, you can’t help but notice them everywhere. The same principle applies to your mindset toward sports, work, and relationships. If you talk about (or worse, complain about) things that are outside of your control, things that could diminish your performance, you will see and experience more of those things.”
That’s from the chapter on the third characteristic: Positivity.
First: We’ve gotta know that we evolved to see the negative. It was, as Ben says, more important to focus on the lion than the beautiful butterflies. We’ve also gotta know that our peak performance requires us to let go of the negative (which makes you slower and less precise). Therefore, we need to ACTIVELY TRAIN (aka rewire) our brains to focus on the positive.
Now, of course, we need to recognize areas of our character and performance that need work. In fact, that’s a key part of the section on Humility. (And Ben shares some inspiring stories about just how hard his athletes work on their weak spots to turn them into strengths.)
But focusing on the negative stuff that’s outside your control by talking about it and complaining about it, does nothing but diminish your performance in sports and in life. AND… By focusing on the negative, we basically program ourselves to see more of it via these two fascinating psychological processes: selective attention + confirmation bias.
Think about the last car you bought. What was it? Now, did you suddenly see MORE of those cars the moment you got it? That’s selective bias PLUS confirmation bias at work.
Now, think about the last time you let your negativity spin out of control. Did you suddenly see MORE negative stuff in your life? That’s selective bias PLUS confirmation bias at work.
Want to chase excellence? Focus on the stuff that’s within your control. Commit to rewiring your brain to constructively deal with the “needs work” “negative” stuff that’s WITHIN your control and, every time you feel the urge to drop into Victimville, imagine you’re training at Ben’s gym and look up at his wall and see his “unbreakable threefold policy”:
NEVER WHINE. NEVER COMPLAIN. NEVER MAKE EXCUSES.
Excellence is the gradual result of always wanting to be better.
It’s not what you look at that matters, it’s what you see.
Embrace Adversity
“The problem with limiting yourself to training, practicing, and living within your comfort zone is that it prevents you from growing and reaching your full potential. We need to struggle because the struggle is what makes us better—the struggle itself is the journey. Humans naturally fear adversity, which is ironic because adversity is the only thing that makes us better. We have an instinctive fear of the one thing that is certain to lead to the results we crave. When we know this, the challenges, hardships, and struggles that might seemingly look like setbacks and things to avoid become anything but—they become defining moments that create the most dramatic changes and should be cherished and sought after, not feared and endured.”
That’s from chapter 4: Embrace Adversity. It’s shared in the context of the “Overload Principle” which is how we build all strength—“overload” your current capacities; build strength. Repeat.
It’s also the perfect explanation of the power of Tool #1: Reversal of Desire. If our infinite potential exists just on the other side of our comfort zone and being outside of our comfort zone feels (by definition) uncomfortable then, if we’re actually committed to seeing just what we’re capable of, we need to learn to LOVE that discomfort and see it as the pathway to our potential. Enter the mantra: “BRING IT ON!! I LOVE PAIN! PAIN SETS ME FREE!”
Or, the slightly more subdued but equally powerful scientifically-validated “I’m excited!!” mantra when we’re feeling the nerves kick up right at the edge of our comfort zone as we choose to step on the gas and use that energy positively rather than bail out of the situation to feel comfortable.
As Grant Cardone says in The 10X Rule: “Rather than seeing fear as a sign to run—as most other people do—it must become an indicator to go.”
So… What do YOU say to yourself when you feel uncomfortable?
Remember: Although we naturally fear adversity, we’ve gotta KNOW that it’s the only thing that makes us better. Let’s stay wise and grounded and bring it on!!
Sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.
Act like a champion - Now
“Jim Afremow, a leading sports psychologist, writes in his book A Champion’s Mind: ‘There is no golden road to excellence; excellence is the golden road. Until you start down this road, you’ll never have a chance of getting there.’ In other words, you don’t become a champion and then start acting like a champion. Whether you’re a professional athlete or a midlevel associate at a law firm, chasing excellence is about living and breathing the behaviors and habits of a champion daily. It’s about doing your best at whatever you do, whether it’s studying for a test, working out at CrossFit, loading the dishwasher, or listening to a friend in need. It’s the manner in which you try to achieve your potential that defines you as a champion, not titles, medals, or accolades. But a curious thing happens when you start acting like a champion—when you commit everything you have to the process, everything tends to fall into place.
It won’t be easy, and it won’t happen overnight. You’re not going to be perfect; in fact, you’re going to struggle a lot along the way. But if you can chase perfection every moment of every day, you can catch excellence. But you have to start. Get to work.”
Those are the final words of the book.
Want to be a Champion? Put your old personality on a permanent vacation and ACT LIKE ONE. Now.
Right before that passage, Ben tells us that the REAL challenge is translating a big vision into super-simple, ordinary day-to-day actions. It’s not about the “big, hairy audacious goals.” It’s about “the thing you can and should be doing today, right now, to get there.”
So… What should you be doing today, RIGHT NOW, to execute the next step in your process?
Here’s to chasing excellence and living like we mean it.
Regardless of your chosen profession, being the best means taking advantage of every opportunity that each day brings. Success is not achieved by an occasional heroic response, but with focused and sustained action. Excellence can only be achieved today—not yesterday or tomorrow—because they don’t exist in the present moment. It’s the not-so-hidden secret to extraordinary success: clarify what you really want, then work as hard as you can for as long as it takes.
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