From ‘Bad’ to ‘New’: Reframing Your Mindset for CrossFit Growth

One of the most powerful concepts from Jon Acuff’s book, All it Takes is a Goal, is the idea of reframing your mindset from “I’m bad at XYZ” to “I’m new at XYZ.” This subtle yet profound shift has the potential to unlock new levels of growth and resilience—both in life and in the gym.

At CrossFit Rockland, we’ve seen this firsthand. Athletes often walk through our doors saying things like:

• “I’m bad at double-unders.”
• “I can’t lift heavy weights.”
• “Running just isn’t my thing.”

What if, instead, we embraced Acuff’s mindset and said:

• “I’m new at double-unders.”
• “I’m learning to lift heavier weights.”
• “I’m working on becoming a better runner.”

This reframing doesn’t erase the challenge, but it invites a more hopeful and productive perspective. Let’s dive deeper into this concept and how it applies to your CrossFit journey.

Why “I’m Bad” is a Progress Killer

When you label yourself as “bad” at something, you’re making a definitive and often self-fulfilling statement. You’re telling your brain that improvement isn’t possible because this is just who you are. In CrossFit, that mindset can show up as resistance to trying new skills, avoiding certain workouts, or even skipping class when the WOD includes movements you find challenging.

“I’m bad” creates a wall that separates you from progress. It focuses on failure rather than growth.

Why “I’m New” is a Game-Changer

Shifting to “I’m new at this” introduces curiosity and possibility. Instead of seeing your struggles as proof of failure, you start to see them as part of the learning process.

Here’s what happens when you adopt the “new” mindset:

1. You Open Yourself to Coaching: When you acknowledge that you’re learning, you become more receptive to feedback. Your coach’s cues feel like tools, not criticisms.
2. You Reduce Pressure: Being “new” removes the expectation of perfection. It’s okay to mess up because that’s part of starting anything.
3. You Stay Motivated: A beginner’s mindset fuels progress because every small win feels exciting.
4. You Build Resilience: When you embrace being new, setbacks don’t feel permanent—they’re just part of the process.

Practical Steps to Reframe Your Mindset in CrossFit

1. Replace Negative Labels: The next time you catch yourself saying, “I’m bad at pull-ups,” stop and reframe it: “I’m new to pull-ups, and I’m learning how to improve.”
2. Track Small Wins: Acuff emphasizes the importance of celebrating progress, no matter how small. Did you kip for the first time? Did you complete one more rep than last time? Celebrate it.
3. Ask Questions: When you feel stuck, lean into curiosity. Instead of saying, “I can’t do this,” ask, “What can I do to get better at this?” Coaches are here to guide you, but you have to be open to learning.
4. Embrace “Firsts”: Whether it’s your first rope climb, your first attempt at a heavy snatch, or even your first time showing up to a tough workout, remember that being new is a badge of honor. It means you’re trying.
5. Reflect on Progress: Look back at where you started. When you first walked into CrossFit Rockland, what felt impossible? Chances are, those things are now part of your routine.

A Real-Life Example from CrossFit Rockland

Take Stephanie, who rejoined CrossFit Rockland after a long break. She had previously done CrossFit while living in Hoboken, but two kids and a relocation later, she found herself starting over in a familiar space. Initially, Stephanie felt frustrated by the things she “used to be able to do.”

But instead of dwelling on the past, she embraced being “new” again. She showed up consistently, put in the work, and focused on small wins. Today, Stephanie is thriving—she’s even been a member of the Committed Club for 5 of the last 6 months and is well on her way to becoming her best self.

Her story is a testament to the power of reframing challenges as opportunities for growth.

The Takeaway: Progress Starts in Your Mind

The difference between “I’m bad at this” and “I’m new at this” is the difference between giving up and growing. As Jon Acuff reminds us, goals aren’t achieved by perfection; they’re achieved by progress.

So the next time you’re tempted to write yourself off as “bad” at something in CrossFit, pause. Reframe it. Say, “I’m new at this, and I’m learning.” You might just surprise yourself with how far you can go.

Here’s to embracing the new and discovering what’s possible—one WOD at a time.

What’s one skill in CrossFit you’ve been labeling yourself “bad” at? This week, reframe it: “I’m new at this.” Share your progress with your coach or the CrossFit Rockland community—we’re here to support you every step of the way!