I am desperately trying to get my groove back right about now. I have been going through a period where I am not so much in love with CrossFit and I have been struggling with finding the motivation to go. I am in a slump.
I think the root cause stems from many different factors:
- Gaining 10 lbs (bad food choices) and not feeling comfortable in my fave workout clothes.
- A move from a level 1 CrossFit class to level 2 class (much harder, more weak areas exposed).
- A change in my schedule and availability to workout.
- Low energy (probably also due to poor food choices).
- Discouragement with progress.
The weight gain REALLY bothers me. I don’t how I let that happen but I seem to moving to correct it at a snail’s pace. The move to another class was primarily for my husband’s benefit. He started competing and we both felt he needed the bigger challenge. He loves it but me, not so much. I was almost always able to RX workouts in level 1 classes and come in near the tippy top of the leaderboard. In level 2 classes my weakness are exposed. It has been a year and I still can’t do strict pullups, ring dips, double unders, or handstand pushups. Part of me wants to think it is because we didn’t work on these elements very often in the level 1 classes or because the majority modified and that would be true. We only did double unders twice in an entire year! But now in level 2 classes we do them every single day and I can only string 2-3 together if I am lucky. It is hard not to feel like crap when you can’t do the workouts RXed (or even close) and you come in dead last, especially when you have been doing this over a year.
So that is where I have been. This week though I am actively trying to break out of the funk. My diet is back to 90-100% paleo. The 10% is reserved for eating some rice or potatoes the night before workout days. I am also throwing in a couple CrossFit level 1 classes when I feel the urge. Its still a good workout and I feel good about myself when I can go in and kill it. I am also going to try and address my weaknesses…aka practice double unders more and try jumping pullups and reverse pullups to help build pullup strength (the bands are doing nothing for me). I also have to go into the day with a more positive mental attitude. I simply cannot allow myself to start feeling low and get down on myself.
Lastly I have to remember the progress and the high points. So what if the WOD had 5 rounds of 50 double unders and everyone smoked me because I had to do them one at a time. I still finished. I was also able to PR my deadlift (205lbs), my strict press (93 lbs), and my floor press (125 lbs). That ain’t too shabby IMO.
Here are some CrossFit slump breakout ideas:
- Find some inspiration. Reading blogs and magazines about fitness is usually inspiring for me, as is watching CrossFit videos. The official CrossFit Games site has tons of videos to watch and be inspired by.
- Have a goal. Choose one thing you want to get better at and formulate an actual plan to help you attack it.
- Change your diet if you are feeling lethargic or you are gaining weight.
- Workout less if need be. If your loss of motivation is due to burnout then it will do you good to take some days off here and there.
- Stop comparing yourself to others in the classes and instead compete against yourself and track your progress.
- Start very small if you have to. Make it goal to do a 10 second L hold and work on it every day until you can 30 do seconds. Smaller victories are still victories.
- Stop looking at the workouts beforehand. You psych yourself out thinking about what you can’t do or what will be too hard. Squash the negative thoughts!
- Stop cherry picking the WODs. The tough ones are the ones you NEED to go to.
- Don’t give up. The more you push through, the faster you will get to the other side and be motivated and inspired by your WODs again.
Today’s Workout: (Today was a two-a-day)
Strength: Practice deadlifts, front squats, and OH squats (weight capped at 135 lbs, 100 lbs, and 65 lbs respectively. I did it RXed.
Skill: 5 minute AMRAP: 1 squat clean, 1 strict press, 3 push jerks, 7 front squats, and 12 deadlifts. I used 75 lbs.
WOD #1 : 20 minutes AMRAP – 20 inch box and 26 lb KB
10 Goblet step ups on box
400 meter run or row (alternate)
Score: 4 rounds +23
WOD #2: 13 minute AMRAP
Front squats and push jerks any weight, any rep scheme. Score will be total reps plus weight. I did 156 reps at 53 lbs.
Breakfast: Scrambled Eggs / Coconut Water
Lunch: Pork and Veggies / Cantaloupe / Green Smoothie
Dinner: Steak / Banana / Green Beans