Chasing Excellence

“How much of me can I give today to be better tomorrow?” – Ben Bergeron

1. Passion Fuels Commitment

Passion isn’t just a nice-to-have; it’s the fuel that drives true dedication. Without it, even the most resourceful and well-supported individuals can fall short. The story of the Wright brothers versus Samuel Pierpont Langley exemplifies this. Despite Langley’s superior resources, his lack of personal passion led to his defeat.

Daily habits anchored in passion help form the backbone of consistent effort. Athletes who practice tirelessly, even in suboptimal conditions, tend to rise above their peers. Deliberate practice—focused, intentional, and goal-oriented—amplifies this effort, going beyond mere repetition to foster mastery. The discomfort that accompanies this level of effort becomes a necessary partner in the journey toward excellence.

While comfort often seduces people into mediocrity, athletes and high performers understand that growth lies outside the comfort zone. Pushing oneself repeatedly creates resilience and fosters skills that lead to long-term success.

Examples

• Langley refused to test his planes personally, unlike the Wright brothers, who put their lives on the line for their passion.
• Consistent early-morning running, despite fatigue, builds endurance and mental toughness.
• Professional violinists practicing more intentionally for 10,000 hours achieve high levels of mastery.

2. Focus on What You Can Control

Athletes waste precious energy when they obsess over elements beyond their control. By focusing solely on controllable factors, performance anxiety diminishes, and results improve. For instance, knowing event scheduling is out of their hands allows competitors to channel energy into nutrition and preparation instead.

The mindset of releasing uncontrollable worries can prevent negative spirals. Mistakes should be acknowledged but not dwelt upon. Quick mental recovery matters. Mindfulness techniques, such as deep breathing and recentering, allow athletes to shift focus effectively after setbacks.

Separating the controllable from the uncontrollable also paves the way for strategic planning and efficient execution. Balanced focus shapes high-level performance, even in unpredictable conditions.

Examples

• Mat Fraser lost focus in the 2015 Crossfit Games by worrying about his rival’s push-up performance rather than his own.
• Katrín Davíðsdóttir shifted her mindset within five minutes of making a mistake and excelled in subsequent events.
• Writing down controllable and uncontrollable factors allowed Crossfit athletes to direct their energy more wisely.

3. Confidence Comes from Your Response

Confidence stems not from consistent wins but from responding thoughtfully to outcomes, whether good or bad. Urban Meyer’s formula—Event + Response = Outcome—reminds athletes that their response to challenges shapes results more than the events themselves.

Staying humble goes hand in hand with this approach. Continuous self-evaluation encourages improvement and receptiveness to constructive feedback. This humility fosters a willingness to address weaknesses and transform shortcomings into strengths.

Mat Fraser exemplified this by transforming his near-failure in running into a triumph the following year. He sought feedback, trained with high school runners, and achieved first place—a clear testament to humility paired with determined response.

Examples

• Meyer’s formula empowered athletes to view responses as the critical factor in outcomes.
• Fraser sought training partners who outpaced him, embracing humility and growth.
• Open-mindedness during setbacks revealed hidden areas needing improvement.

4. Positivity Drives Performance

Adopting a positive outlook fosters a stronger work ethic and sets the stage for growth. The human brain tends to seek confirmation of what it already believes, meaning positive thoughts naturally lead to positive patterns.

For athletes, positivity provides resilience during unexpected challenges. When faced with delays or disruptions, maintaining an optimistic mindset leads to better preparation and performance. Positivity also nurtures a focus on long-term self-improvement rather than short-term gratification.

Daily effort directed by positivity not only enhances mood but creates tangible results. Approaching every practice session enthusiastically pays dividends, over time producing remarkable skill improvements.

Examples

• The frequency illusion explains why thinking positively creates a cycle of visible positive results.
• Katrín Davíðsdóttir slept contentedly during a flight delay and performed well the next day.
• Consistently focusing on betterment allowed Davíðsdóttir to transition smoothly from Iceland to Boston.

5. Prepare for the Worst

True excellence comes from pushing boundaries and expecting adversity during preparation. Athletes who train under challenging conditions encounter fewer surprises during actual competitions. This philosophy, rooted in adversarial growth, helps build resilience and readiness.

Overload training amplifies an athlete’s capacity by constantly increasing the demands placed on their body. For example, practicing in freezing water redefines one’s baseline ability to endure discomfort and overcome fear. Preparation for the unpredictable yields calm confidence during real events.

Simulating adversity also instills strategic thinking. When unexpected challenges arise, the athlete adapts swiftly, pivoting between plans without losing sight of their ultimate goals.

Examples

• Coldwater training helped Davíðsdóttir overcome hesitation and fully commit to preparation.
• Athletes familiarized themselves with jellyfish and unpredictable water conditions to handle surprises.
• Slow but deliberate Pegboard Ascents showcased Davíðsdóttir’s resilience over impulsive competitors.

6. Grit Is the X-Factor

Grit, more than talent, separates high achievers from the rest. It’s about staying the course during bad days, finding hidden reserves of effort, and fighting through exhaustion. The essence of grit is perseverance towards long-term goals, no matter the immediate obstacles.

For Mat Fraser, grit was the determination to transform his rowing performance. After being outpaced in a 2013 event, he relentlessly practiced rowing thousands of meters daily despite immense physical strain.

Grit merges sustained effort with mental toughness, giving athletes the ability to maintain peak performance through highs and lows. This continuous drive solidifies their position as true competitors.

Examples

• Fraser rowed up to 5,000 meters daily after poor competition performance.
• Athletes who hone resilience through consistent challenge broadly improve their skillsets.
• Fraser competed as if every event was make-or-break, even when he was far ahead.

7. Humility Sharpens the Edge

The willingness to admit imperfections and actively address them fuels progress. Athletes open to learning exceed those focused solely on outcomes or ego-driven validation.

Self-awareness helps pinpoint areas needing focus. A balance of humility and self-belief prevents plateauing and ensures constant personal development.

Fraser exemplified humility by training alongside more skilled runners, while Davíðsdóttir’s openness allowed her to relocate and refine every aspect of her training regimen.

Examples

• Humble athletes accept feedback and build stronger improvement networks.
• Fraser viewed faster high-school runners as teammates, not threats.
• Athletes make leaps by targeting deficiencies rather than resting on past laurels.

8. Let Go Quickly

Mistakes happen. Great athletes process these moments, learn from them, and then mentally “close the door” to stop them from affecting future success. Dwelling on failures saps focus and damages confidence when it’s needed most.

By handling errors with self-discipline, athletes preserve their mental edge. Quick recovery keeps performance consistent, even when conditions are challenging. Effective recovery strategies are planned and practiced just like physical skills.

Davíðsdóttir’s five-minute recovery rule turned small missteps into stepping stones for broader improvement during competitions.

Examples

• Fraser let go of his 2015 losses to achieve 2016 victories.
• Five-minute reflection allowed Davíðsdóttir to avoid harping on errors.
• Mastering recovery minimized distractions before key events.

9. Regular Improvement Builds Excellence

Getting better by 1% daily sounds minor but creates large cumulative change. This strategic philosophy, emphasizing small achievements, fosters consistent results over time without overwhelming effort.

Marginal gains are about focusing on improving various aspects—nutrition, sleep, performance—by manageable increments. Together, these upturns construct substantial accomplishments, building habits aligned with long-term success.

When approached methodically, compounding improvement transforms average performers into world-class athletes.

Examples

• Aiming for daily 1% progress leads to exponential 100% growth annually.
• Athletes tweaking sleep schedules significantly improve recovery periods.
• Accumulated small advantages form dominating competition records.

Takeaways

1. Focus on growing 1% every day across all areas of life for exponential improvement over time.
2. Train under challenging conditions to prepare for adversity and develop resilience.
3. Let go of mistakes swiftly and channel energy into future opportunities for growth.