Balance or Bust: Preventing CrossFit Burnout

Love to Eat? Introducing

Are you passionate about food, nutrition and recipes? Unleash your inner foodie and check out our brand-new site - share your favorite recipes at Nutrition-WOD today!

Page:  1 Next »
Print

For CrossFit newbies and veterans alike, the temptation to give 110% day in and day out — often without enough or adequte mental or physical rest — is strong. How else are we supposed to emulate the gods of the CrossFit Games and push ourselves to discover new limits? Our natural instinct is to believe that more is better, right? Not only is that kind of philosophy misguided, but it can also lead to injury, mental burnout, physical burnout, or even all three.

Freddy C.’s Words of Wisdom

Freddy Camacho, owner of CrossFit One World and Master’s Division competitor at the Reebok CrossFit Games this past July, knows a thing or two about how to manage a sustainable relationship with CrossFit as an athletic endeavor. Read an excerpt of his recent re-post of a blog entry from 2010:

CrossFit is hard. Most people have never trained as hard as we ask you to train. We prefer short and intense workouts because the results are amazing, but the toll on the body and the mind is pretty brutal. Pretty soon, staying home and doing nothing sounds a whole lot better than going to the gym and getting your ass kicked over and over again.

You can avoid CrossFit Burnout if you remember a few tips:

  • Avoid giving a 100% effort every day.

    I have been doing CrossFit for over four years now. If I was trying to kill every workout, I would have given up CrossFit and started step aerobics by now. On some days, you need to plan on just cruising through the workout. If you are new, I would recommend working in an “every other workout” cycle. One workout I try to give a max effort, the next workout I just cruise or scale the workload. As you get stronger and fitter, you can go all out for two workouts and then take it easy for one. Eventually, you will want to always work hard, but you will know when you need to take it easy.

  • Avoid taking extended periods of time off.

    Once you start rolling past a week of time off, getting back to the gym gets harder and harder. It’s better to come to the gym and take it easy than to not come to the gym at all.

  • Strategize.

    I never do a workout without a game plan. Granted, there are a few workouts you try to do non-stop, but for the most part, all workouts should be thought out. You need to plan on your rep scheme, amount of rest time between reps, weight to be used, etc. If you go balls to the wall right from the get go, you are usually destined to have a bad workout. Having a bad workout every time you come to the gym will dishearten you in no time.

That’s only half of Freddy’s list of pointers! Read the full post here.

“8 Signs You Are Overtraining”

If you don’t believe Freddy, see a less CrossFit-specific list of warning signs from Mark Sisson of Mark’s Daily Apple.

Less is more – as far as exercise goes – is becoming another accepted truth, especially when you understand that 80% of your body composition is determined by how you eat….

What follows is my basic list of signs that indicate you may be overtraining. Some are objective measures, while others derive from my own personal experiences with overtraining. There are overlaps, and I’ve probably missed more than a few, but I’m confident what’s listed will be invaluable to anyone who trains, and trains hard.

Printable Version
Page 1 2 Next »

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Advertise Here

Most Popular of All Time

CrossFit Belltown posted an article
CrossFit Belltown posted an article
Kitsap CrossFit shared a link on Facebook

On Oct 25-26 Kitsap CrossFit will be hosting a two day seminar to teach you the fundamentals of strength training as well as nutrition with Registered Dietician and Crossfit Affiliate Owner, Jeremy Mullins, along with the 2x Arnold Classic Champion in the sport of Olympic Weightlifting and the owner and head trainer of Kevin Cornell Fitness, Kevin Cornell. Cost is $149 and you can register by clicking on "shop" and selecting "Kitsap CrossFit". http://www.kevincornellfitness.com/#!shop/cvbw/!/~/product/category=0&id=35954647

King CrossFit shared a link on Facebook

Here's a little gem courtesy of our friend Yuki.

CrossFit Everett shared a link on Facebook

don't save it for the WOD's - work your goats!

Orcas CrossFit shared an image on Facebook

Happy 25th bday Tessa! 7/28/14

CrossFit Puyallup shared an image on Facebook

The real wedding is tomorrow in Vegas! Watch it live at 7pm here: http://my.littlechapel.com/1056847

CrossFit Puyallup posted on Facebook

Notice: Chair massage is canceled for now.... We will let you know when it is available again. Hopefully soon!

South Sound CrossFit shared an image on Facebook

This time with pictures-:)....Proud daughters! This is Sheila's first unassisted handstand hold! Yeah-:)

Orcas CrossFit shared an image on Facebook

Love finding notes like this on the white board! Sorry I didn't get to meet you Brian, please come visit again!

Orcas CrossFit shared an image on Facebook

Love finding notes like this on the white board! Sorry I didn't get to meet you Brian, please come visit again!

Waypoint CrossFit shared a link on Facebook

Come cheer on WPCF at the Northwest Battle of the Beasts this coming Sunday.

Molly Eledge published the post Three Ingredient Avocado Breakfast Bake on Nutrition WOD
So easy and so nutritious! This breakfast only takes a few minutes to prepare and can easily...
Jogo CrossFit Bellingham shared an image on Facebook

CrossFit Infusion posted on Facebook

REMINDER!!! This SATURDAY the 10AM class will be held at the Meridian Ave Massage grand opening. Even if you aren't working out at 10AM we encourage you to stop by at some point between 10 and 5 and check out the venders, get some grub, and there are even activities for the kids! 21715 103rd Ave Ct E D-401 Graham, Washington 98338

CrossFit Roseburg shared a link on Facebook

Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, …

CrossFit Everett shared an image on Facebook

a laugh for this morning ...

Kitsap CrossFit shared a link on Facebook

Kitsap CrossFit is proud to host the CrossFit Endurance Trainer Seminar on September 13-14. The Endurance course is a powerful weekend of getting faster, stronger and increasing overall fitness/performance. This introduction to CrossFit Endurance fundamentals is ideal for coaches/trainers, all endurance athletes, CrossFit athletes looking to shave WOD times or simply for those of you looking to fine tune your run mechanics.

CrossFit Roseburg posted an article
King CrossFit shared a link on Facebook

A. Mobility B. Warm-up w/ blank bar 10 muscle snatch from the hang 10 hang power snatch 10 behind the neck push press 10 good mornings 1 round C. WOD Teams of 2 A. 300m Team Run 18 muscle-ups (Rx Lite: 40 pull-ups) 300m Team Run 16 muscle-ups (30 pull-ups) 300m Team Run 14 muscle-ups (20 pull-ups) Each time the athlete breaks a set of muscle-ups or pull-ups they must run 200m as a team. 12 minute cap. Rest 3 to 5 minutes (set-up bars for WOD B) B. 40 Hand Release Push-ups 30 Power Snatch …

CrossFit Olympia shared an image on Facebook

Tom is being supportive during Jeremy's Bday Burpees. I think this deserves a caption contest. Lol

CrossFit Break Through posted on Facebook

Workout for Wed, July 30, 2014 A.) 15-20 Minutes Gymnastics Skill 1st Station: Rope Climbing 2nd Station: Hand Balancing 3rd Station: Muscle-up Practice B.) 3 Rounds - Max Effort 1000m Row Rest as much as needed between efforts ***During Rest, Foam Roll and work on Midline Stability***

CrossFit Everett shared an image on Facebook

Wednesday's thought ...

CrossFit Everett shared a link on Facebook

Wednesday's WOD

CrossFit Everett shared a link on Facebook

beef tallow ... hmmm ...

CrossFit Everett posted on Facebook

The WOD has a way of trying to mess with your mind. That's its job. Your job is not to let it.

CrossFit Olympia posted an article
CrossFit Southwest Portland posted on Facebook

WarmUp Run or Row 400m 1 Len KneeHigh 1 Len ButtKick 2 Rounds :10 HSH 5 KipSwing 1) 5x3 HangPowerClean; Rest as needed 2) 10 Rounds ForTime 15 PushUp 100m ShuttleRun Cool Roll

CrossFit Outcome shared an image on Facebook

CrossFit Prineville posted on Facebook

ROPE CLIMBS tomorrow peeps! Bring protection! lol

CrossFit i1uvit shared an image on Facebook

New i1uvit bolder head bands are in! 5 color options, $25 each.

CrossFit Grants Pass posted an article
Rogue Valley CrossFit shared a link on Facebook

Rogue Valley CrossFit posted an article
CrossFit Salem shared an image on Facebook

Bridgetown CrossFit shared a link on Facebook

Front Squat + KB Swing and Prowler #legday #strengthtraining

Bridgetown CrossFit posted an article
Fearghal CrossFit shared an image on Facebook

20140729 Just another day of lifting heavy stuff and leaving puddles of sweat on the floor... And chalk too in Richards case. Lol Strength: deadlift 5-5-3-5-3-1+ @ prescribed percentages WOD: 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Deadlift 50% max +10 Barbell burpees

Eugene CrossFit posted an article
CrossFit X Factor posted an article
CrossFit Everett shared an image on Facebook

truebarbellion published the post Freytag Fran on Tabata Times
Yesterday was Fran Day at CFWN. To the true (nutso) CrossFitter, that means all day was Fran Day -...
CrossFit Sandpoint shared a link on Facebook

Ammi is doing a talk on supplements tonight after the 5:30 class at the gym. Be there!

Central Oregon CrossFit shared an image on Facebook

Celebrity Status z21 here to interview the boys! Should be on tonight at 5 and 6!!

CrossFit X Factor posted an article
CrossFit X Factor posted an article
CrossFit X Factor posted an article
CrossFit X Factor posted an article
CrossFit Grants Pass posted on Facebook

Snatches, Rowing, and Rich Froning. Today's workout includes a Snatch complex along with some rowing intervals. As a coach and athlete I have developed an appreciation for the efficient execution of the movements included in our CrossFit programming. Efficiency is the ability to accomplish a job with a minimum expenditure of time and effort. These particular movements, snatches and rowing, are great examples of how prioritizing efficiency is rewarded over time. They are unique in that they are complicated movements. Each movement requires just the right sequencing of flexion and extension across multiple joints. With improved efficiency in the Snatch you're rewarded with being able to put more weight on the barbell. With improved efficiency in rowing you're rewarded with a faster pace displayed right in front of you on the monitor. The most accomplished practitioners of the Snatch work on it, or variant of it, nearly every training session. This means 5-6x per week for hours each day. The same can be said for rowers. Rowers are notorious for the amount of volume (90 miles per week is not unusual) included in their training. The reason I personally love these movements is that over the 7+ years of my participation in CrossFit I continue to progress in these movements. There will come a time as we age when strength, endurance, power, and speed decline along with other components of fitness, but efficiency can continue to be improved. When we're efficient and need to go fast and lift heavy we're able to do so by expending less effort. This may be the secret to "Old Man Strength". So where does Rich Froning come into the equation? He is the poster boy for efficient movement. His efficiency is noticeable to anyone who watches, and he is rewarded by what we can all easily understand; winning. It is satisfying as a coach, who spends so much time teaching, encouraging, and enforcing proper movement, to be able to point to Fittest on Earth as the best example. Efficiency is gained through many, "AH HA" moments which are great, but the majority of progress is made through deep practice and repetition. So, come get your reps.

CrossFit Sandpoint shared a link on Facebook

http://www.catalystathletics.com/articles/article.php?articleID=1861

CrossFit Prineville shared a link on Facebook

CrossFit Prineville posted on Facebook

Placing an SFH order as requested :) SFH has an incredible new protein called FUEL, it only comes in coconut flavor…..it is AWESOME! I'm placing an order today. Please comment if you want any SFH protein or Fish oil. I have to order 6 (2lb) bags at a time (any mix of flavors). Please comment ASAP on this post to let me know what you want. FUEL protein is $41 per bag (coconut), PURE protein is $35 per bag (choc, vanilla, peach mango), Fish oil is $50 per 10oz bottle (highly recommend tangerine flavor).

CrossFit Oakland posted on Facebook

Tuesday's WOD: TIER 1 A. Push Press 3RM B. 18 Minute EMOM: ODD: 8 Burpees EVEN: 10 KB Swings TIER 2 A. Jerk 2RM B. 18 Minute EMOM: ODD: 10 Overhead Walking Lunges w/ Plate @ 45#/35# EVEN: 25 Double-Unders TIER 3 A. Jerk 2RM B. 18 Minute EMOM: ODD: 7 DB Thrusters @ 50#/35# EVEN: 15 Russian KB Swings @ 53#/35#

CrossFit Train shared an image on Facebook

Amber and her love for dumbbells. This must have been at the beginning of the WOD! #shewontbesmilingforlong #fitness #thrusters #crossfit @crossfit

Brian Watts published the post Think of Fitness as Food on
Think of fitness as food. The globogym is your major fast food chain. You walk in a McDonald's...
CrossFit Roseburg shared a link on Facebook

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – [...]

Bridgetown CrossFit shared a link on Facebook

500m Row + 30 KB Swings #ForTime #CrossFitWOD

Bridgetown CrossFit posted an article
Bridgetown CrossFit posted an article
Bridgetown CrossFit posted an article

@TabataTimes on Twitter

Watch the latest episode of GPTV