Help me regain my mojo

[BeauJangles]

As stupid as this is going to sound, I've hit a huge rut. When I started Crossfit, I really wasn't much of an athlete, but thanks to some dedicated coaching and a lot of determination, I've really transformed myself.

Over the last two months, though, I've been struggling with my motivation. I just haven't been getting into the gym as often as I should. I make excuses for myself, I slack off, and I just don't get it done anymore. My metcon times and my weightlifting has definitely suffered slightly because of it, though nothing I can't recover with a few dedicated weeks of work.

I'm just wondering what causes a loss of motivation. I still have goals and I've still been building towards them.

A second issue, which I suspect is entirely related, is that I've lost my metcon mojo. I used to just throw myself at workouts like Fran, FGB, whatever. I'd work until I couldn't anymore. The last metcon I really booked it for was what our gym calls the Tailpipe (3 rounds 250 m row then hold 2 2 pood kbs in rack position or hold a 90 lb barbell overhead for the time it took you to row). Other than that, I really feel like I've lost my edge.

I've also noticed that the little "Can't Do" voice in my head has been louder than ever. WTF is going on with me? Anybody go through something similar? What did you do to fix it?

 

[MJinZ]

Motivation is not something other people can help you with.

 

[katank]

Be persistent and tackle the workouts with as much intensity as you can muster. I was in a similar situation in that PRs don't come as often any more and motivation can suffer a bit.

With so many things to work at though, you're bound to have some minor victories every now and then. For example, yesterday I managed to power snatch for a triple what I used to do for a full snatch 1RM.

Just try and remember your own reasons for getting into this in the first place. This stuff should be fun.

 

[BeauJangles]

Be persistent and tackle the workouts with as much intensity as you can muster. I was in a similar situation in that PRs don't come as often any more and motivation can suffer a bit.

With so many things to work at though, you're bound to have some minor victories every now and then. For example, yesterday I managed to power snatch for a triple what I used to do for a full snatch 1RM.

Just try and remember your own reasons for getting into this in the first place. This stuff should be fun.

That's my problem. It IS fun when I'm getting there, but I'm just having trouble doing it. Like I said, certain workouts are getting the best of me.

Every day I go there is some minor victory, whether it's shaving a second off my 500 m row time or snatching 2 lbs more than I did my previous attempt. Still though, I was just wondering if other people go through ruts like this.

 

[BeauJangles]

Motivation is not something other people can help you with.

Thanks, but I was more asking about temporarily losing it, not lacking it entirely.

 

[spamsk8r]

Something I've found to help me get motivated is to find another guy who is pretty close to my fitness level and just try to beat him, whether we're working out at the same time, or if he did the workout earlier and I know what his time was. This is especially helpful on WODs that I haven't attempted before, because I don't really know what kind of time to shoot for, and this gives me a concrete goal. Then if we repeat the WOD at a later date I can just try to beat my old time.

 

[brikis98]

The first thing worth mentioning is that you should periodically take extended time off (ie, more than just a rest day or two) from CF. It is very hard on the body to be working out at CF intensities, so taking a week off every several months is a good practice. If you don't, it is possible that you'll run into various symptoms that resemble overtraining, both physical (constant soreness, tiredness, injuries) and mental (lack of motivation, difficulty sleeping). I often time my breaks with other events in my life, such as vacations, and I always feel much better when I return (although the soreness can be a bitch).

Other than that, motivation can be tricky. Some general items to think about:

* What are your goals for this year? How are you progressing towards them? Are you tracking your numbers in a log/journal somewhere?
* Who do you workout with? Is there friendly competition at your gym?
* Is there a sport or event you are training for? How about the CF Games?
* Has something else in your life changed? Different sleep patterns? Different diet? Relationship issues? Problems at work?

 

[MJinZ]

Thanks, but I was more asking about temporarily losing it, not lacking it entirely.

Take some time off and do what you wanted to do.

I always found that if I lacked motivation for workouts, it would always be because of something else I wanted to be doing at the moment.

 

[BeauJangles]

The first thing worth mentioning is that you should periodically take extended time off (ie, more than just a rest day or two) from CF. It is very hard on the body to be working out at CF intensities, so taking a week off every several months is a good practice. If you don't, it is possible that you'll run into various symptoms that resemble overtraining, both physical (constant soreness, tiredness, injuries) and mental (lack of motivation, difficulty sleeping). I often time my breaks with other events in my life, such as vacations, and I always feel much better when I return (although the soreness can be a bitch).

Other than that, motivation can be tricky. Some general items to think about:

* What are your goals for this year? How are you progressing towards them? Are you tracking your numbers in a log/journal somewhere?
* Who do you workout with? Is there friendly competition at your gym?
* Is there a sport or event you are training for? How about the CF Games?
* Has something else in your life changed? Different sleep patterns? Different diet? Relationship issues? Problems at work?

Thanks Brikis,

1) Goals include topping 370 on my back squat, 450 lb deadlift, and reaching a BW overhead press. Progress is alright. My back squat started at 300, so I think that adding another 70 lbs shouldn't be too hard. My deadlift is currently at 375, so again I think that goal is attainable. I keep track of everything I do.

2) Yes definitely, I belong to a CF affiliate, so I have plenty of competition, camaraderie, and motivation when I'm there.

3) No, but my coach has encouraged me to compete in some of the affiliate throwdowns. I'm beginning the process of enlisting in the Air Force, so my ultimate motivation is to dominate the physical aspects of BCT. That being said, ever since starting the process my motivation has waned.

4) I've been unhappy with my job for a while and the toll it's taken on my life. Because of the schedule I work, I have to rush over to the gym to get there. Getting up at 6:00 am every morning took a while to adjust to, and I still find myself tired. My diet has never been better. Though I don't do paleo, I avoid most gluten products (most days), I don't eat anything with lactose in it, I avoid processed foods and sweets with a passion.

I really feel like I've lost my edge or something. The other day we did Fran. Usually I'm a balls-to-the-wall kinda guy. The one that collapses after Fran or FGB and can't get up for 10-15 minutes. When we did Fran, though, I just couldn't get past thinking about the pain it was going to cause me to go all-out. I chickened out and pussy-footed it. Despite being called out for doing so, I still did it and finished slower than I've ever finished before.

Take some time off and do what you wanted to do.

I always found that if I lacked motivation for workouts, it would always be because of something else I wanted to be doing at the moment.

 

[MJinZ]

Thanks Brikis,

1) Goals include topping 370 on my back squat, 450 lb deadlift, and reaching a BW overhead press. Progress is alright. My back squat started at 300, so I think that adding another 70 lbs shouldn't be too hard. My deadlift is currently at 375, so again I think that goal is attainable. I keep track of everything I do.

2) Yes definitely, I belong to a CF affiliate, so I have plenty of competition, camaraderie, and motivation when I'm there.

3) No, but my coach has encouraged me to compete in some of the affiliate throwdowns. I'm beginning the process of enlisting in the Air Force, so my ultimate motivation is to dominate the physical aspects of BCT. That being said, ever since starting the process my motivation has waned.

4) I've been unhappy with my job for a while and the toll it's taken on my life. Because of the schedule I work, I have to rush over to the gym to get there. Getting up at 6:00 am every morning took a while to adjust to, and I still find myself tired. My diet has never been better. Though I don't do paleo, I avoid most gluten products (most days), I don't eat anything with lactose in it, I avoid processed foods and sweets with a passion.

I really feel like I've lost my edge or something. The other day we did Fran. Usually I'm a balls-to-the-wall kinda guy. The one that collapses after Fran or FGB and can't get up for 10-15 minutes. When we did Fran, though, I just couldn't get past thinking about the pain it was going to cause me to go all-out. I chickened out and pussy-footed it. Despite being called out for doing so, I still did it and finished slower than I've ever finished before.

That's lack of motivation alright.

Besides, what's the big deal? If you hit your goals, and get your stuff done, do other stuff that makes you happy. The Gym should not be making you happy.

 

[iluvdeal]

For motivation in all areas of life, I find listening to Tony Robbins is really helpful. Before I actually listened to any of his stuff, I thought he was some sort of joke. But a coworker of mine said his stuff really helped him and recommended it to me. I gave it a try to judge for myself and I gotta say it worked for me, I definitely learned some useful things from it. He has a lot of stuff out, I'd recommend Personal Power II.

It sounds like you are pretty hard on yourself. Do you have fun working out when you do get into the gym? For me, I feel better physically and mentally from working out so it's something I look forward to in my day rather than being something I want to avoid.

I'll also throw this out, do you get enough sunlight? Some people are more sensitive to the change in seasons so you may be one of those people who are experiencing the winter blues.

 

[brikis98]

4) I've been unhappy with my job for a while and the toll it's taken on my life. Because of the schedule I work, I have to rush over to the gym to get there. Getting up at 6:00 am every morning took a while to adjust to, and I still find myself tired.

This is perhaps the most obviously problematic thing. Are you doing the CF workouts before work? If so, lack of sleep can EASILY kill motivation. Getting up earlier than you want to and working out in the morning might coincide very poorly with your circadian rhythms. Is there any other time you could work out? Maybe get to work earlier and go after work? Go during lunch? Find a different gym/affiliate?

 

[RagingBITCH]

This is perhaps the most obviously problematic thing. Are you doing the CF workouts before work? If so, lack of sleep can EASILY kill motivation. Getting up earlier than you want to and working out in the morning might coincide very poorly with your circadian rhythms. Is there any other time you could work out? Maybe get to work earlier and go after work? Go during lunch? Find a different gym/affiliate?

No offense, but if he's enlisting in the Air Force, he needs to get used to this waking up early thing. That's straight will and desire. Back during a go-live in 2008 I was getting up at 3AM just to get my marathon training runs in before my 7AM start everyday. Waking up at 6AM during bootcamp is a luxury he won't have. There's no excuse not to get used to it now. It could also be lack of sleep that's hurting his energy levels, what food he's eating, etc.

Personally, (and I'm going to piss off the CF zealouts in this thread) maybe it's CF that's the problem...you sound bored of it. You could try a different workout, or a new sport, etc.

 

[StageLeft]

I have similar problems, generally because I am a person who likes certain things to be new and fresh and interesting. That's why i am finding it so fvcking hard to get motivated to get crazy fit again because I've kind of "been there done that".

No offense, but if he's enlisting in the Air Force, he needs to get used to this waking up early thing. That's straight will and desire. Back during a go-live in 2008 I was getting up at 3AM just to get my marathon training runs in before my 7AM start everyday. Waking up at 6AM during bootcamp is a luxury he won't have. There's no excuse not to get used to it now. It could also be lack of sleep that's hurting his energy levels, what food he's eating, etc.

I remember once getting up before 5:00 on a saturday to go for a long run so I'd be home before my daughter woke up. These days, though, it seems harder to care. Things ebb and flow though.

Personally, (and I'm going to piss off the CF zealouts in this thread) maybe it's CF that's the problem...you sound bored of it. You could try a different workout, or a new sport, etc.

Could be. Spicing it up helps hugely. Find a race to get into or something. Also i think finding somebody else as a training partner would help so that you can keep each othre honest.

 

[RagingBITCH]

Unfortunately, I'm up well before 5AM on my long runs on Saturday mornings. It's sad, b/t my long runs and my daughter, I get up far earlier on the weekends than I do during the weekdays.

I totally agree about ebb and flow. Sometimes you just lose motivation...it's internal to find that motivation again. I don't think there's anything we can say to help him gain it back. Sooner or later he'll find something that piques his interest, or he hates how he looks in the mirror, etc. That's up to him to figure that out.

 

[BeauJangles]

No offense, but if he's enlisting in the Air Force, he needs to get used to this waking up early thing. That's straight will and desire. Back during a go-live in 2008 I was getting up at 3AM just to get my marathon training runs in before my 7AM start everyday. Waking up at 6AM during bootcamp is a luxury he won't have. There's no excuse not to get used to it now. It could also be lack of sleep that's hurting his energy levels, what food he's eating, etc.

Personally, (and I'm going to piss off the CF zealouts in this thread) maybe it's CF that's the problem...you sound bored of it. You could try a different workout, or a new sport, etc.

It's not the getting up early, the quality of my sleep has been killing me. I guess there are just a lot of things on my mind right now and they're manifesting themselves as poor sleep and lack of motivation. As for giving up CF, I don't think I'd be any happier. I love being at the gym, it's my one moment of solace during the day... when I get there.

I think I've partially answered my own question about why I've been having trouble getting to the gym.

I guess the only other question is about getting my killer instinct back and, and I think I know the answer to that -- just fucking go back in there and tear shit up.

Thanks guys!

 

[RagingBITCH]

It's not the getting up early, the quality of my sleep has been killing me. I guess there are just a lot of things on my mind right now and they're manifesting themselves as poor sleep and lack of motivation. As for giving up CF, I don't think I'd be any happier. I love being at the gym, it's my one moment of solace during the day... when I get there.

I think I've partially answered my own question about why I've been having trouble getting to the gym.

I guess the only other question is about getting my killer instinct back and, and I think I know the answer to that -- just fucking go back in there and tear shit up.

Thanks guys!

Well, I'm in the same boat as you in many regards. The only way I get through the day is getting up early to go run in the morning - sweating it out (since I'm not getting any) jacks me up for the rest of the day, no matter how crappy work is or what tends to piss me off. What time are you getting to bed? Having a hard time sleeping? Do anything it takes to get more sleep in...if it means less happy hours or less time with friends, so be it. I'm one to talk though...many a mornings I wake up hungover, no sleep, and have to slush out some 5-10 mile run. Makes for long days.

And if CF makes you happy, stick with it. Maybe think about throwing in some other cross training in - running for ex. (I don't know what the AF requires for PT...if you were joining the Marines then I'd def recommend that)

 

[brikis98]

And if CF makes you happy, stick with it. Maybe think about throwing in some other cross training in - running for ex. (I don't know what the AF requires for PT...if you were joining the Marines then I'd def recommend that)

Sorry, but I have to comment: CF = Crossfit. It is not a coincidence that this sounds a lot like "cross training". To a large extent, Crossfit IS crosstraining

It includes just about everything: weightlifting, gymnastics, rowing, climbing, and yes, running. The exact amount of running depends on the flavor of CF you do. Crossfit football includes lots of sprinting (40 yards, 100 yards) and shuttle runs, normal CF includes lots of 400m, 800m runs plus the occasional 5k and 10k, Crossfit Endurance includes running (or whatever endurance activity you are training for) of varying distances just about every day, sealfit (which may be the most relevant to BeauJangles military goals) includes tons of runs from 400m - 5 miles.

 

[SociallyChallenged]

That's lack of motivation alright.

Besides, what's the big deal? If you hit your goals, and get your stuff done, do other stuff that makes you happy. The Gym should not be making you happy.

Lol, you are the devil on this poor man's shoulders. And what you're saying actually has no basis in sports psychology. There are many things you can do to increase your motivation. You can, at times, allow yourself some leeway when it comes to doing a workout or particular exercise. If you don't want to run yourself into the ground, then don't.

Typically, motivation dips when other things are going on in your life - job's a pain in the ass, wife is nagging a lot, baby on the way, not making enough money, etc. However, if you keep consistent, you'll be more likely to treat your workout time as sacred. I understand that CF really runs people into the ground with intensity. You can mix it up by doing a few heavy days and a few longer, lighter days. That may be beneficial to your performance due to the varied volume and intensity and it will definitely give you a bit of a break.

And the reason I quoted this: going to the gym SHOULD make you happy. It doesn't always have to feel good. However, you've done something for yourself - you've made yourself healthier and stronger. You've decreased your risk of death and have upped your natural selection. If you work out at an affiliate, get closer to the people around. Make it a friendly and competitive environment. These are some simple things that turn lack of motivation into just hanging out with friends while exercising.

 

[SociallyChallenged]

Personally, (and I'm going to piss off the CF zealouts in this thread) maybe it's CF that's the problem...you sound bored of it. You could try a different workout, or a new sport, etc.

Bingo. I'm all for CF, but it really requires a special brood of people to ravage themselves each and every day. From all the research I've read, both the human body and mind need to vary intensity. CF does not give that luxury. It's not as healthy as it could be because of this. CF could make even better athletes if it incorporated 2 heavy days, 2 medium days, and 1 light day each week. The body responds very well to varied programs. Imagine if CF varied intensity a bit more. I think the athletes would become even more infamously well-trained.

 

[BlackTigers]

That's lack of motivation alright.

Besides, what's the big deal? If you hit your goals, and get your stuff done, do other stuff that makes you happy. The Gym should not be making you happy.

The gym can absolutely make one happy, for various reasons.

Go hit a 15 pound benchpress PR and tell me how you feel.

Go pull 8 plates off the floor for the first time and let me know how much adrenaline you have flowing through your body, how "on top of the world" you feel.

Go run a mile 15 seconds faster than you ever have before.

Go lose 30 pounds and look ten times better, not only to yourself but to others as well. Looking better, living healthier, and getting stronger all contribute to happiness.

The fact is - being in the gym makes people happy. Unless you just don't like physical activity....at which point you have some other issues that might be holding you back. I know that some days, going to the gym is the only thing to look forward to, and I love that.

 

[brikis98]

Bingo. I'm all for CF, but it really requires a special brood of people to ravage themselves each and every day. From all the research I've read, both the human body and mind need to vary intensity. CF does not give that luxury. It's not as healthy as it could be because of this. CF could make even better athletes if it incorporated 2 heavy days, 2 medium days, and 1 light day each week. The body responds very well to varied programs. Imagine if CF varied intensity a bit more. I think the athletes would become even more infamously well-trained.

CF does vary intensity - for example, the intensity of a 5k run, Fran, Lynne, Barbara and a squat 5-5-5-5-5 workout are all very different. I do agree that the CF mainsite could do a better job of it by including the occasional "recovery" (low intensity) workout and perhaps a few more untimed workouts (similar to Lynne). The CF affiliate I go to does exactly that, such as periodically including a day for purely practicing gymnastics skills. However, I'm not sure mainsite CF would be better by incorporating your suggestion of pre-set heavy/medium/light days (though the various flavors of CF, such as CFSB, may do something similar). One of the central ideas behind CF is that constant variety is better for GPP. Moreover, adaptations come fastest when working at high intensities. Rest is certainly important, but spending too much time at low intensities is inefficient.

It is also worth noting that most competitive athletes train at high intensities the majority of the time: what they vary is the volume of the training. For example, an o-lifter might do two training sessions per day, 6 days a week during the off-season. However, as a competition approaches, they'll taper off, dropping the volume to one session per day 3 days per week. Each session is still plenty intense, but the overall workload is much less. The volume of CF workouts is vastly different from week to week, so this happens naturally, though not necessarily in the same pre-planned manner.

 

[MJinZ]

The gym can absolutely make one happy, for various reasons.

Go hit a 15 pound benchpress PR and tell me how you feel.

Go pull 8 plates off the floor for the first time and let me know how much adrenaline you have flowing through your body, how "on top of the world" you feel.

Go run a mile 15 seconds faster than you ever have before.

Go lose 30 pounds and look ten times better, not only to yourself but to others as well. Looking better, living healthier, and getting stronger all contribute to happiness.

The fact is - being in the gym makes people happy. Unless you just don't like physical activity....at which point you have some other issues that might be holding you back. I know that some days, going to the gym is the only thing to look forward to, and I love that.

Too many gym bunnies derive their entire day's happiness on the gym. Obsessions.

That's what I'm referring to, not the obvious release of endorphins that accompany physical exercise.

 

[SociallyChallenged]

CF does vary intensity - for example, the intensity of a 5k run, Fran, Lynne, Barbara and a squat 5-5-5-5-5 workout are all very different. I do agree that the CF mainsite could do a better job of it by including the occasional "recovery" (low intensity) workout and perhaps a few more untimed workouts (similar to Lynne). The CF affiliate I go to does exactly that, such as periodically including a day for purely practicing gymnastics skills. However, I'm not sure mainsite CF would be better by incorporating your suggestion of pre-set heavy/medium/light days (though the various flavors of CF, such as CFSB, may do something similar). One of the central ideas behind CF is that constant variety is better for GPP. Moreover, adaptations come fastest when working at high intensities. Rest is certainly important, but spending too much time at low intensities is inefficient.

It is also worth noting that most competitive athletes train at high intensities the majority of the time: what they vary is the volume of the training. For example, an o-lifter might do two training sessions per day, 6 days a week during the off-season. However, as a competition approaches, they'll taper off, dropping the volume to one session per day 3 days per week. Each session is still plenty intense, but the overall workload is much less. The volume of CF workouts is vastly different from week to week, so this happens naturally, though not necessarily in the same pre-planned manner.

Well, the problem is that it's not intensity that's being varied. The things changing are metabolic pathways, movements, etc. CF would encourage you to go your hardest on all of those workouts - run your fastest 5k, PR in Fran, get your new 5RM. Intensity is directly linked to volume. The more volume you do, the less intensity you can effectively utilize. The more intense, the less volume you can typically do. I know about cycling elite athletes and, although they do train at regularly high intensities, they have days where they train mainly form and neural coordination (although with weights or speeds that make us look like pansies). I like CF. I just don't think it's got the perfect programming. I also think it has a high incidence of injury - another cost of running at high intensities all the time.

 

[SociallyChallenged]

Too many gym bunnies derive their entire day's happiness on the gym. Obsessions.

That's what I'm referring to, not the obvious release of endorphins that accompany physical exercise.

And who are you to judge one's pleasures? Just because you don't enjoy it like that doesn't mean it's not a healthy habit. If I said you were stupid for liking computers, that would be a rash generalization. That's along the lines of what you're saying.