Back to routine in CrossFit

Summer is a time to enjoy, relax and often break away from the daily routine. For some athletes, this period can mean a pause in healthy habits and training that are critical to optimal performance. Getting those habits back after the holiday period can seem challenging, but with the right strategy and a disciplined approach, it is possible to get back on track and maximize our performance in the box.

Here's how to get your workout habits and discipline back on track.

The importance of discipline

Discipline is the pillar that supports any training routine. It's what drives you to wake up early, complete that last rep, and maintain a balanced, healthy diet. Without discipline, it's easy to fall into the temptation of postponing workouts or opting for unhealthy foods. Studies show that athletes who maintain consistent discipline in their routine are more likely to achieve their long-term goals [1]. That's why it's crucial to reinstate discipline in your life after the holidays.

"Discipline is the bridge between your goals and your achievements." - Jim Rohn

1. Set clear and achievable goals

After the summer, it is essential to refocus and set clear, achievable goals. Define what you want to achieve and how you plan to get there. The key is to be realistic and specific.

Set SMART goals

You've probably heard of SMART goals (specific, measurable, attainable, relevant, and time-bound), and they're a great way to structure your goals. For example, instead of saying "I want to get back in shape," you could say "I want to increase my deadlift 1RM by 10% in the next three months."

Prioritize your goals and move towards them

Determine what your most important goals are and work on those first. This will help you stay focused and not feel overwhelmed by trying to do too much at once. You know the turtle mentality? Slowly, but surely.

Reassess and adjust your goals

As you move forward, reevaluate your goals and adjust as needed. Progress will not always be linear, and it is important to adapt to changes and challenges that may arise.

A study in the Journal of Sports Psychology found that athletes who set specific, challenging goals tend to maintain greater motivation and perform better [2]. Well-defined goals provide direction and purpose, which are essential for maintaining discipline.

2. Get back to your eating habits

Beach bars, parties, barbecues… During the summer, it is common for our diet to turn towards less healthy foods, and there is nothing wrong with that, it is normal, we are human and we all want to enjoy ourselves. But if we have demanding goals, the important thing is to understand it, not punish ourselves and resume our diet to return to our healthy habits.

Plan your meals

Take time to plan your meals for the week. This will help you avoid impulsive decisions and ensure that you are consuming the nutrients you need for your workouts.

Hydrate yourself properly

Water is crucial for performance and recovery. Make sure you drink enough water throughout the day, especially if you're getting back into an intense training routine at the box.

If you want more information about hydration in CrossFit, check out this article.

Choose foods that are as minimally processed as possible

Prioritize whole foods like fruits, vegetables, lean proteins, and whole grains. These foods provide you with the energy and nutrients you need to perform at your best.

Scientific evidence indicates that a well-balanced diet improves recovery, reduces the risk of injury and optimizes athletic performance [3].

3. Reset your training routine

Getting back into a consistent training routine after the summer can be challenging, but it's crucial to regaining your fitness and performance.

Start slowly

If you have been inactive for a while, start with light workouts and gradually increase the intensity. That is, don't try to lift the same weights as before, but focus on technique. This will prevent injuries and allow you to adapt better.

Vary your workouts

If you train in a box, there are probably Endurance, Gymnastics and WOD classes at the very least. Add variety and intensity to your workouts, which will help you stay motivated and you will soon be at a level equal to or even higher than you were before the holidays.

Be consistent and commit to yourself

The key to success is perseverance. You've probably seen the Olympic Games. How many hours do you think the athletes have trained to get there?

Plan your workouts, commit to them and don't let yourself down. You don't owe anyone anything but yourself.

4. Keep a positive mindset

The process of getting back into habits can be challenging and even discouraging. Sometimes we fail, we are all human. Keeping a positive mindset is essential to overcome these obstacles.

Celebrate your achievements

Recognize and celebrate your small achievements along the way. This will keep you motivated and remind you that you are making progress.

Be patient

Understand that getting back to your previous fitness level will take time and effort. Be patient with yourself and keep moving forward, one step at a time. Remember the turtle mentality? If you have a clear goal, nothing else matters. It's better to go slowly towards your goal than to try to go fast at the beginning and get sidetracked as soon as you see some bumps in the road.

A positive and resilient mindset improves athletes' ability to face challenges and maintain motivation [4].

Conclusion

Getting back into healthy habits after the summer requires discipline, planning, and a positive mindset. Setting clear goals, returning to a balanced diet, and reestablishing your training routine are crucial steps to getting back on the path to wellness and optimal performance in CrossFit. Never underestimate the power of discipline: it is the key to achieving your goals and pushing your limits, or as we say at Aether, finding your best version.

What do you think?

Did this article inspire you? Do you have any strategies for getting back into healthy habits after the summer in your CrossFit training? Leave us a comment and share your experiences!

If you liked this article, please share it on your social networks to help other athletes regain their healthy habits and maintain discipline.

References:

1. Journal of Sport and Health Science, "The Role of Discipline in Athletic Success"
2. Journal of Sports Psychology, "Goal Setting and Athlete Performance"
3. Nutrition and Athletic Performance, "Impact of Balanced Diet on Athletic Recovery and Performance"
4. Journal of Applied Sport Psychology, "Positive Mindset and Resilience in Athletes"
5. Journal of Applied Sport Psychology, "Meditation and Stress Management in Athletes"