Injured? Run Down? Overtraining? Under Recovered? A Case Study.

Dawn Gregson shares her experiences with overtraining and comes to some valuable conclusions. Learn from her experience.

Over the past six months my training regime has been pretty heavy. I have trained five to six times a week with multiple workouts and practice sessions. They have been constantly varied and intense, just as Crossfit prescribes. In that time I have achieved personal bests improved on my overall cardio performance and strength. This hunger has seen me wanting to achieve more.

However, over four weeks ago I started feeling like the fuel tank was running low and certain movements were beginning to feel a struggle to perform, some of them easy functional movements.

I did an Olympic Lifting comp and performed well, continued my weekly training sessions and prepared for a Strongman competition. Things were ok but something was not right. I was just about to start the power strength program and found it difficult. Easy lifts now felt like lead weights. So with some reluctance I decided it time to talk to Dan Williams and see which course of action to take.

It was like a punch in the gut when he said “you need to have time off!” FOMO or fear of missing out, I was devastated. I went through a gambit of emotions. I’m going backwards, I am going to lose my fitness and the one thing that I had worked hard at was keeping the weight down, it would all be at jeopardy. Deep down I knew I was worn out and needed the rest. Others saw the signs but I didn’t.

Watching people working out for the first couple of days was ok. I convinced myself if was like a rest day. Having that endorphin fix, which exercise gives, was starting to kick in and I was not allowed to use it. I started getting grumpy and irritable and frustrated. People would post up their wods and results and yep I had FIMO….F. I missed out.

So whilst everyone else was getting their fix I resorted to comfort food, another novelty for my system. I have tried so hard to stick to the food and fuel that my body was more accustomed and within about an hour of eating junk, I ended up curled up in a ball in agony. So many times I have heard Dan say, it’s like putting crap in a prestige car and expecting it to perform. So not only was I not allowed to train my body didn’t like what I put into it. NOT IMPRESSED.

Dan made a point on the importance of the Pre- and Post- Exercise Routines and I made these my best friend for the week along with the agonising “torture” mobility that I needed in order to get things working again. I made an over concerted effort to eat properly and hydrate. Amazingly I still managed to drop a kilo without trying.

So after a week I was keen to get back to training and when Monday came along I was jumping out of my skin with excitement. I restarted the power strength program and my first training session with Dan. I was glad to be back. I completed the work out with satisfaction and was glad to have that exhilarating feeling of 3,2,1 go…… I was left gassed! I recovered well but still at the back of my mind I had not quite performed how I wanted. But I was grateful.

So I am back, I am still always striving to improve I guess I always will, but that is Crossfit, always challenging you always testing you mentally and physically.

What did I learn? Listen to your body. Spend the time doing the Pre- and Post- Exercise Routines, even in your spare time. Look after your body with healthy eating habits and hydrate. And understand its ok to take time to rest and recover. I don’t need the “I told you so’s!” AND don’t sweat the FOMO ‘cos there is always another WOD to smash and another day to perform at your best.

Dawn Gregson
Lvl 1 CrossFit Coach
Range Of Motion

Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.

Our Most Recent Articles: