Thursday 140918

On a 3 minute running clock:
80 Double unders
Then, as many burpees to plate as possible

Rest 1 minute, then repeat for 5 total rounds

Post reps to comments and BTWB


Lisa and Scotty enjoying yesterday's muscle-up extravaganza.

Lisa and Scotty enjoying yesterday’s muscle-up extravaganza.


I’m a little Crossfitted out, #whatsupwiththat By Courtney Shepherd (and William Imbo of Boxlife Magazine)

I have been in a funk, a CrossFit funk. I haven’t felt my normal motivation to workout and when I do workout I haven’t felt my normal strong. I’m a little CrossFitted out. It happens, I’m not worried, this isn’t my first CrossFit funk. Some of you may sympathize greatly with me and some of you will be like “Say what girl? You crazy. I’ll never be sick of CrossFit.” Yes you will. At some point or another in our CrossFit career we will run into “the funk”, and not the kind produced by George Clinton. We’ve pushed ourselves a little too hard for a little too long. We haven’t taken enough rest days and made ourselves take a few too many double days. We compare our own progress to that of others. Whatever the combination of factors, eventually they take their toll, and we hit a wall. Sometimes that wall lasts a few days but it can go on longer, weeks, months.

The real danger comes about when you stop enjoying CrossFit altogether, and that’s a big problem. You pour a lot of time, money and effort into CrossFit, if you’re not enjoying it, then all those things are going to waste—and you’re development as an athlete will suffer alongside it.” Says William Imbo of Boxlife Magazine in an article titled “Burnt out? How to enjoy CrossFit again.” (click here for full article)

It’s okay to feel the funk, take a break to check yourself before you wreck yourself, and then return fresh and new. But if you simply feel like you no longer find enjoyment in CrossFit that’s a problem. The previously mentioned article provides several tips to rekindling your passion for CrossFit.

1) Avoid overtraining

Overtraining might be the most obvious factor in your decreasing enthusiasm for working out. As I mentioned, CrossFit is tough. It can be hard to keep up that level of motivation and intensity to tackle WODs day in and day out, leading to an eventual burnout. This can be both physical (putting you more susceptible to illness and injury, restless sleep) and mental (loss of desire, poor workout performance leading to added frustration, etc.). Fortunately, there is an easy cure for this one—take a day off, maybe even two! A day of active recovery or complete rest gives your body and mind time to heal and strengthen, and is key for your enjoyment and progress within CrossFit.

2) Focus on yourself, not others

When you focus too much on the performance of others, you lose track of your own development as an athlete. What happens if they start to consistently outperform you? If they are doing a WOD RX, surely you have to as well, right? If they’re working on their handstands during free practice, you better get upside down too, surely? Wrong. While comparing yourself to someone who is always ahead of you may give you a goal to reach for, it’s not exactly your goal, is it? You are a unique individual and a unique athlete. You should view your CrossFit experience accordingly. As such, you should remember that while you may struggle with certain movements and weights, you’ll excel at others. If it makes no sense to go RX, don’t do for the sake of saying you did the same work as someone else—that’s a surefire way to get frustrated, or worse, get injured. Focus on elements of your ‘game’ that need work, and make each WOD about bettering yourself, not comparing your performance to those around you. It can be tough to keep that mentality, but it might be one of the reasons why you’re getting frustrated with CrossFit.

3) Stop training by yourself

This doesn’t just mean going to the box and working out alone. It also means making an effort not to be the guy/gal in the corner of the class keeping to themselves while everyone else is partnering up for strength work or preparing for a metcon. CrossFit is a social sport! By working out by yourself (in either context) you are depriving yourself of some of the great benefits it has to offer, such as support, instruction and friendship.

4) Don’t avoid your weaknesses

No one likes to feel inadequate, and being forced to confront your (exercise) fears has a not-so-funny way of humbling you quickly. Of course, part of CrossFit is accepting the fact that you are going to suck at something (or a lot of things). But part of that acceptance is acknowledging that if you want to get better at CrossFit, you have to work to develop your weaknesses—not avoid them.

5) Remember how far you’ve come from day 1

This is just another reason why you should keep track of your numbers. In the early stages of your CrossFit career, you’ll likely experience significant progress in your lifts, the amount of weight you can move, and how fast you can perform. Such is the beauty of CrossFit. However, it’s equally common for athletes to plateau, and all of a sudden you’ll find yourself fighting for every 5lbs on your back squat when you are use to seeing jumps of 10lbs or even 20lbs each time you step up to the bar. As soon as you start questioning your performance and get angry with a movement that you thought you ‘had’, you’re in trouble. Take a trip down memory lane and remember the days of overhead squatting with a PVC pipe because anything heavier was simply too challenging. Or how about all those bands you needed to sling over the bar in order to complete some pull-ups? Hopefully, you can look back on where you once were and smile in the fact that you have come so far. We often get caught up in the constant quest for improvement, and we forget to enjoy the journey instead. The journey is what CrossFit is all about.

6) Don’t forget why you started

I would argue that there is one underlying reason we all started CrossFit: to become fitter, healthier people. Within that main goal you might have sub-objectives, such as losing 20lbs or becoming a better athlete for a specific sport. Whatever the reason may be, it’s important that you never forget why you signed up for CrossFit in the first place. It’s easy to get lost in the numbers, WODs and fancy gear and forget this simple fact. Once you realize that you are actively pursuing that goal each time you step foot in the box, I’m sure your outlook on the sport will change for the better. CrossFit doesn’t need to be a stressful burden. When you start to feel burnt out, maybe you’ve overwhelmed yourself with too many goals and forgot to simply enjoy CrossFit. With the right perspective, you’ll see that it’s a great tool for achieving the simplest of goals—making you a happier athlete in the process.

My funk stems from a little over training, too many goals, and a feeling of not achieving them. The truth is I’ve achieved a lot but just like the article stated, that’s not where my focus is. My focus is what I didn’t do, didn’t accomplish. So tonight I plan to sit down with my logbook and go for a little walk back in time. I’m going to look at all my accomplishments and PRs. I’m also going to re-evaluate my goals, rather than focus on a goal for next year I’m going to make a goal for next month. CrossFit is a huge part of my life, I will make the effort to re-ignite the flame. I will fight the funk. #whymustichasethecat #nothingbutthedoginme

*Aerobic Capacity Seminar with Chris Hinshaw is Saturday September 27th, 9am-5pm. Register at


  1. Scotty :

    Courtney you have an amazing knack for catching my good side in pictures.
    James I’m standing by. 3-2-1…………go

  2. James (O.G.) :

    I was just going to tell Courtney that we all (and seriously, I’ve had this conversation with a bunch of people at the gym) are in awe of the changes and improvements you’ve made since you walked into Verve. Your hard work, commitment, and intensity are an inspiration to a lot of us. So take a little time off and come back refreshed and intense, knowing that there are a bunch of us who admire the heck out of you,

    The amazing thing about that picture, Scotty, is that your head is about the height of my head,

  3. Allaina :

    We need the funk. Gotta have that funk. It helps us to regroup so we can turn that mother out!

  4. Joe M :

    Well timed as I’ve been fighting the funk. Minor nagging injury and other life stresses are making it difficult to find the energy. But great food for thought. Time to simplify and regroup.

  5. KDB :

    Music Education WOD:
    1) James Brown – Funk:
    2) Sly Stone – Psychedelic Funk:
    3) George Clinton – Funkadelic (evolution of Psych Funk):

    Free Your Mind… and Your Ass Will Follow – George Clinton

  6. Danielle :

    The funk for Crossfit might be in full effect but – I believe – there will never be a funk for your epic use of hashtags #HashtagsEverywhere #HashtagsWhereTheyClearlyDontBelong

  7. Danni :

    Great post, Court! I’ve definitely hit the wall a time or two. These are great tips!

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