Out Of The Groove

Feeling less than motivated?
Feeling less than motivated?

Have any of you ever felt yourself starting to get lazy with CrossFit?  Maybe you just met a big goal, completed a grueling challenge, went on vacation, are overly stressed with work/life or recently got sick.  Whatever happened to get you out of your groove, it isn’t unusual to lose your familiar CrossFit fire.  If you feel as though you need to get yourself back into gear, read on…

Have you ever considered taking a week off?  Here and there, when I find myself overly dreading workouts and I haven’t taken time off for a couple months or more, I force myself to take a break.  Worried that you’ll lose strength during that time?  Honestly, a week off every once in a while can do wonders for you.  Or, rather than taking an extended break and then fighting to get back in the groove, you could try working out 1 day on, 1 off, for a week. You’ll keep the movement efficiency intact, and gain the benefits of more rest. Sometimes taking extended breaks can make you feel more sluggish when you return.  After awhile of doing 1 on, 1 off, you’ll start to feel the power coming back.  And don’t forget to cut yourself some slack!  If you’re coming into the gym, doing a ton of work, and still feeling unmotivated, that is a definite sign of over-training.  We have posted several blogs in the past all about over-training, and the importance of rest to your overall fitness gains.  We can’t stress it enough: rest, rest, rest!

With all the cold and flu germs going around lately, being sick can really knock you down. Having some sort of bug can take you down for at least 4-5 days!  But it’s important to give your system the necessary time to rebound and get strong again.  Don’t push yourself through a WOD before you’re really ready, or you can set back your health progress.  Slowly getting back into it is one thing, but pushing yourself too hard before you’re ready can weaken your system.  Focus on your health, first!

Have you found yourself spending all day dreading the WOD and feeling like going to the gym is the last possible thing you want to do?  Well, sometimes your brain needs as much of a break as your body does.  Is your daily life pretty hectic? That could add to it too.  Spending your weeks swamped at work, running around during your spare time and not getting enough sleep, you may not be as motivated to work out.  Take a week of active rest!  You could catch up on your house and yard work instead, maybe go play some sports with pals, or go on a hike or bike ride. Switch up your routine, then come back and see how you feel. Chances are, after this little break you’ll probably be itching to get back to things full steam ahead.

Most importantly, you just need to sit back and put things in perspective. Take some time to reflect and get your mind right.  You’ll find your groove when you’re ready!

Today’s Workout:

Buy In – 500 or 800m row (Games Prep: you have the option of doing a 1000 or 2000m row, after members who are doing 500s/800s have gone)

Rest 10-15 minutes

WOD – OPT Big Dawg Pullup-Burpee

  • For Time:
  • 50 chest to bar pullups
  • 50 burpees

James Fitzgerald of OPT hosted an online challenge in January 2010 and this was one of the workouts.  We did it at the Zone about a week later and these are the top “Rx” times – TeeJ with 6:39 (Lucas crushed it but it’s not on myfrantime!) and KDF with 14:32.


Zone 3:  Scale to regular pullups 

Zone 2:  Scale to assisted pullups

Zone 1: 30 of each, scale pullups

Cash Out – Follow the leader Yoga


More Posts

Summer Indulgence

Fresh local Strawberries are now available. These delicious little berries are rich in polyphenols which are known for their antioxidant, anti-inflammatory, and anti-aging benefits. Here

It’s a Fight Gone, Whatt?

Good… I hope! Wod tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box