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STRENGTH:
5-5-5+ DEADLIFT
FOR TIME:
21 Power Cleans/Run 800m
15 Power Cleans/Run 800m
9 Power Cleans/Run 800m
CASH OUT:
3 Rounds of :10 Tuc Sit/L-Sit on Parallettes alternated with 5-10 reps of Knees to Elbows
Have any of you felt burned out on your CrossFit workouts?
Dreading the upcoming WOD, lack of enthusiasm or motivation, skipping workouts altogether because you don’t feel like coming in? I have from time to time, the grind of the workouts is tough not only on your body but also your mind. Sometimes we get beat down by our good intentions of going hard every workout, every week, all the time. How did you recover from that feeling? Did you? Are you in that rut right now? If so post to comments and/or ask one of the coaches about it.
One thing that has helped me is the built in deload week in the 5-3-1 strength programming. That week I also deload my WODs, which are usually metcons. I focus that week on the lifts for the day and stretching/rolling/working on skills that I lack competence in, and maybe hit one or two metcons (and try to bring the intensity level down a little) for the week. It gives my body a break and I can continue the next three weeks with higher intensity levels without fear of burning out as much. Even then though I have to listen to my body and if I’m tired/injured/or really don’t feel like working out then I am free to miss one/two and not beat myself up about it. Balance is very important, especially when pushing ourselves to the limit so often in CrossFit.
Freddy Camacho from CrossFit One World had THIS to say about it, and included some great training tips as well. Check it out and I think you will learn something, I did.
On that note, do you ever check out other CrossFit websites? We will never claim to have all the answers or be the only source for your CrossFit and fitness/nutrition information. There are some truly amazing people and gyms doing the same stuff we are. Each one is different but we’re all the same, CrossFitters. Check some out when you’re on the web for a few minutes. There’s a list of all of them HERE.
From my experience: I listen to my body. If I am tired, then I rest. If I don’t rest, then that is when I take one day off, then the next, and so on. My dad tells me to give it the 5 minute rule. If you don’t feel like working out after 5 minutes, then rest. Most of the time, you will find the energy and feel great. Somedays you may not and that’s ok. Listen to your body. Maybe try switching one of your workouts to the afternoon, so you can rest a bit longer in the morning. On my off days, I show up and design a workout myself. Sometimes I push myself and sometimes I give my self a light workout like walking or a light jog. Resting when I need to, keeps me coming back for more.
Unfortunately, I’m in “the rut” right now. I developed a back injury that got progressively worse because I did not slow down when my body told me to. I needed healing time. I am now healing well, but it looks like a total of three weeks off for me, then slowly easing back into it. I will not be defeated! And seeing a few of my fellow Crossfitters hit Level 2 motivates me to get back soon! See you in August . . .
I have to get one “rest” day a week, minimum. I just need time to sleep in a little and let my body (joints mainly) rest. That gets harder to do when I am trying to gear up for a triathlon or other race so my rest day may include a 5K easy run or a switch from running or CrossFit to a bike ride…and occasionally just a nap.
I “heart” naps.
Dave, knew I had not seen you and was wondering how you were. It happens, but you’ll be back. Just remember to ease back in and be vigilant on your form and mid-line stability at all times, in the gym especially.
Great comments guys, glad to see some chatter on here.