We have an amazing week of programming coming up, CFD! I’m excited. Before we get to the workouts, I wanted to highlight an article I read about how to recognize fatigue while training. Our bodies give us signs that it might be time for a rest day or two — experienced athletes know how important it is to listen to those signals. I’ll list a few key signs below …
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{Credit: CrossFit.com}
Desire to Train
One of the first signs of a possible overload state is a noticeable drop in motivation to train. Even the most dedicated athletes can experience resistance toward training when fatigue becomes excessive. However, it’s important to assess this feeling over several consecutive days and across different types of training sessions, rather than drawing conclusions from a single bad day.
Mood Changes
Mood changes are another potential warning sign. When the body accumulates fatigue over an extended period, the athlete may become more irritable, anxious, or lose interest in activities they usually enjoy. In more extreme cases, exaggerated or hard-to-control emotional reactions may occur. When combined with other symptoms, these mood shifts strengthen the likelihood of an overtraining condition.
Loss of Appetite
Loss of appetite, especially in athletes following restrictive diets, is a serious red flag. If fatigue is accompanied by a lack of interest in food, it may indicate that the body is entering a state of advanced metabolic stress.
Sleep Disorders
Sleep disturbances are common in states of excessive fatigue. Difficulty falling asleep, early awakenings, or restless nights with non-restorative sleep are warning signs that may indicate impaired recovery.
Frequent Illnesses
Recurring illnesses can signal a weakened immune system, often caused by excessive training loads and insufficient recovery. While getting sick can happen regardless of physical condition, the occurrence of illness alongside other warning signs may point to genuine overload.
Injuries and Persistent Pain
Injuries and ongoing discomfort — such as muscle strains, tightness, or inflammation — are more likely when the body is chronically fatigued. In such conditions, the body is less capable of handling physical stress and more prone to injuries.
Grip Strength
Grip strength, often underestimated, can be a clear indicator of accumulated fatigue. When fatigue levels are high and persistent, the ability to maintain a strong grip tends to decline noticeably. This metric is particularly useful because it is easy to assess. Simply hanging from a bar is enough to feel an immediate sense of weakness, without the need for complex or technical exercises.
Actual Performance Effectiveness (as a Final Indicator)
A decline in performance can occur even under normal conditions. However, if it happens alongside other signs of fatigue — such as sleep disturbances, mood instability, loss of appetite, poor recovery, or weakened grip strength — it should be taken seriously as a potential indicator of overreaching or, in more severe cases, overtraining. When actual performance consistently falls below expected potential, it may indicate that the body is no longer able to handle the workload effectively.
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This Thursday, Oct. 30, some members are heading over to Sippie Hippie after Open Gym for some socializing, food and drinks! Come join us for a relaxed get together outside of the gym. On Friday, Oct. 31, please feel free to wear a costume to class! Rumor has it Coach Sarah will be dressed up as a mermaid! 🙂
Let’s look at this week’s workouts …
Buckle up, because we are starting hot on Monday with a cardio and gymnastic beatdown. On Tuesday, we stay in the saddle and grind through some rowing intervals that will challenge athletes’ pacing abilities and adapt to different pacing strategies. For Wednesday, it’s a solid five-round triplet that’s all about keeping your foot on the pedal. Thursday will be a fun team workout where partners will battle it out on various stations with no opportunity to slow down. I love Friday’s workout for its simplicity, with just a simple put your head down and get to work approach. Saturday’s partner workout is a solid, strongman day with two powerlifts for athletes to alternate through.
Workouts of the week:
Monday – Back rack step back lunges; Bike/TTB/BMU
Tuesday – Row intervals and a fun bench press finisher!
Wednesday – Clean and jerk; GHD/DUs/Wall walks
Thursday – Partner workout! (Wall balls/row/run); Mini Pump Glutes. (Join us for some socializing at Sippie Hippie after Open Gym on Thursday!)
Friday – Handstand/grip work and Power cleans/Burpees. Wear a costume to class on Friday, Happy Halloween!
Saturday – Partner workout! Shoulder to Overhead/Back Squat
Sunday – Open Gym
