My Year By Design

The journey to living by design.

Archive for the tag “gym”

My last day of On Ramp

I recently completed the On Ramp course at West London CrossFit. After a half-year break from CrossFit, I needed a way to ease back into training and I’m very glad I chose this way! I really feel ready to get back to regular classes. My skills are back up to par and I even corrected some mistakes I’d been making previously without even knowing it.

Everyone graduates from On Ramp by running the same WOD (workout of the day) that they completed day one. The trainers recorded both times so we could see how much we’d improved in On Ramp. I wasn’t sure if my time would drop because I had done this workout a number of times before this round of On Ramp. I was pleasantly surprised to see a drop of a little more than a minute.

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On Ramp was designed to introduce people to all the essential movements and skills of CrossFit. However, it was also a great refresher for me. If you’ve taken a break too, don’t be afraid to come back. Don’t quit just because it’s easier. Talk to your coach about refresher options if you need a little help getting back to your best habits.

Ramping Up

So I’ve now completed half of the On-Ramp program at West London Crossfit. I’m really glad I arranged to retake this class as a way to return to Crossfit training. I’m trying to get back to my best habits and I know it’s better if I do it in small steps like the ones provided by On-Ramp. I’m getting a refresher in all the basics, (warm up, lifting, mobility, etc.) and now my form will be much better when I join the regular classes again. I’m sore from class but I feel good. I’m slowly starting to feel stronger and more confident.

I’ve gotten a pretty universal reaction from the coaches and Crossfit regulars. They look at me quizzically for a minute and then say something like, “You still train here?” I smile and tell them that I took a break but that I’m back now. Everyone is welcoming. Two more weeks of On-Ramp to go and then I’ll be back to CrossFit training. I’m looking forward to it.

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Contentment, not joy

I think I can now safely say my recovery is going well. Like any good teacher, I’m going to give myself a bit of a report card on my mental health.

My process:

  • Taking my antidepressants every day.
  • Going to therapy bi-weekly or weekly as needed.
  • Working out more.
  • Eating less sugar and fewer grains, (both of which make my anxiety worse.)
  • Spending more time with friends and family.
  • Giving myself more downtime.
  • Meditating a few times a week.

Results:

  • I feel stronger each day. I feel anxious less often.
  • I feel more confident.
  • I’m sleeping better.
  • I’m laughing more.
  • I’m not fully joyful yet but I feel contented. I think I’m on my way to joy.

Back to the Gym

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My gym bag has been taken over by kitty!

As I mentioned in an earlier post, I’ve been taking it a bit easy in terms of my workout routine. My anxiety makes me more prone to injuries and my depression exhausts me. Now that I’m back in treatment and starting to heal, I need to practice healthier habits. Right now I’m mostly just going for walks with Nick, doing yoga and occasionally hitting the elliptical and bike at the gym, so I’m not totally inactive. However, when I think back to the times in my life when I’ve felt the happiest and the most stable, I’ve been working out more often and with more intensity. My workouts release positive chemicals in my body and make me feel I’ve accomplished something. So now it’s time to set some proper goals.

At my best times, I workout five to six times per week for an hour. My workouts consist of CrossFit, cardio at the gym, swimming, biking, hiking, and yoga, (it sounds like a lot, but if I don’t change it up, I get bored and stop working out.) So from now until my summer break starts, I’ve got four weeks to achieve five one hour workouts per week. I’m going to start with lower impact workouts and work my way up to a full variety of exercises.

Week one :

Monday – Yoga.

Tuesday – Cardio at the gym.

Wednesday – Yoga.

Thursday – Cardio at the gym.

Friday – Day off.

Saturday – Hike.

Sunday – Day off.

Week two:

Monday – Cardio at the gym.

Tuesday – Yoga.

Wednesday – Swim.

Thursday – Yoga.

Friday – Cardio at the gym.

Saturday – Hike.

Sunday – Day off.

Week three:

Monday – Bike ride.

Tuesday – Yoga.

Wednesday – Swim.

Thursday – Yoga.

Friday – Cardio at the gym.

Saturday – Hike.

Sunday – Day off.

Week four:

Monday – Cardio at the gym.

Tuesday – Crossfit.

Wednesday – Swim.

Thursday – Yoga.

Friday – Bike ride.

Saturday – Hike.

Sunday – Day off.

I think this is a reasonable plan and I feel confident I can accomplish it. I’ll update you as I work away at this. #dowahtworks

The Changing Nature of Workouts

I am a very active person. I like to swim, bike, hike, do yoga and do CrossFit. There are some people at my gym who do just CrossFit and they’re in great shape. Unfortunately, that approach doesn’t work so well for me. I like to do a lot of different things because it keeps me from being bored.

That being said, I’ve noticed a shift in my workout routine recently. I have been doing less hardcore cardio and muscle work and more stretching and low-impact workouts. Maybe it’s because I’m getting a bit older and more creaky, maybe I just need a bit of a break. I have a suspicion that some of the home and work stress I’ve been experiencing has made me a bit more protective of my body and a bit less able to deal with the strained muscles and achiness that comes from weight lifting. I talked it over with Dr. B and he agrees that in times of stress or depression, it is better to exercise a bit more gently than I usually do. I’m trying to listen to what my body needs and right now it is crying out for more restorative exercises.

I’ve decided I’m going to refuse to feel guilty for taking it a bit easier in times of stress. I’m going to be proud that I still work out and do good things for myself every day. Plus, being self-aware like this allows me to set new fitness goals. For example, from now until the end of school (June) I’m going to try to swim once a week. I like swimming because it’s low-impact for my joints and being under the water gives me time to focus without distractions; just swirling water to look at and splashing to listen to. Also, I’m going to go to CrossFit once a week in April and twice a week in May. After that, I’ll reassess my goals and see how they need to be adjusted.

I guess I just wanted to post this to let people know it’s OK to change up your routine. There’s no reason you can’t take a break from something and then come back to it later on. Just keep moving and doing something active.

Quagmire

Right now I’m stuck in depression.  It’s been almost six weeks. My lungs feel like they’re full of mud and my brain feels stuffed with cotton. Everything feels heavy and difficult.

I can’t tell what pains in my body are real and which ones are caused by my depression. Every time I workout I come away with more injuries that just aren’t healing. I’m carefully warming up and cooling down but no matter how gentle I am, I end up hurting. I’m just so tense that even basic exercise feels terrible.

I’m also exhausted. Sleeping more doesn’t help. I’m maintaining a regular sleep schedule, (going to bed at the same time each night, no screens, food, or exercise three hours before bed). I can fall sleep just fine but I wake up a number of times each night and can’t get back to sleep easily. I know I’m not rested enough as a result.

I struggle to think of anything that makes me happy, even though I know those things still exist. Having depression doesn’t destroy kitties or chocolate or cooking challenge TV shows, but it horribly makes them less enjoyable than they used to be.

Most people will tell you to stop talking about or thinking about what makes you depressed. That advice is only helpful if you can identify a source for your depression. Like I said before, sometimes depression is purely caused by an imbalance in the brain that goes beyond what you experience day-to-day. Plus, that’s a bit of a flip solution. If you don’t believe me, try to stop blinking. You might do alright for a while, but it’s uncomfortable and when your attention wavers even a little, you’ll blink. Remember that the next time you are tempted to tell someone with depression to ‘just get over it’ or ‘think positively’.

I’m trying to keep moving. I’m going to therapy and seeking out ways to feel better. The goal isn’t even to feel happy right now. Right now I’d settle for feeling normal. I miss feeling like myself.

I hate not going to the gym.

Going to the gym is not always my favourite thing to do. However, I hate not going to the gym a lot more than I hate going. People say it takes approximately three months to form a habit. I’ve been going to CrossFit for over two years so I would say that’s a pretty set habit for me.

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Recently, I’ve been having trouble with my migraines so I’ve had to take some time off CrossFit. During these rounds of cluster-style migraines my concentration has been so poor that I’d be a danger at the gym, besides the fact that the rush of Adrenalin would make my head pound even more. After several months I was able to find a treatment that did not include drugs, (those of you with migraines will know how difficult this can be.)

When I did head back to the gym, I got the usual warm reception sprinkled with questions about where I had been. I know this was because people had missed me but it got my guilty brain stirring. Everyone else had been working hard and improving their bodies while I had been going home to bed most nights after work. I felt chubby.

I also felt out of practice. I struggled a lot more than usual and had to life less weight than usual. I was slow and I made silly mistakes. At one point, a trainer had to stop me because I had 15 lbs on one end of my barbel and 10 lbs on the other. But I’m still glad I went back and am still going back. I’m increasing the number of classes I’m going to a week and I hope not to miss any more classes.

I mean, there’s only so many reasons I’ll allow myself to skip a workout. Taking care of my health is one of them. Therefore, I’m going to say goodbye to guilt and hello to sweating hard and toning up. #dowhatworks

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Wodify Update

If you haven’t tried Wodify yet, you are missing out! I like being able to sign up and sign into classes from my phone. I also like being able to enter my results easily on my smart phone as I work out. Since I first wrote about this app, I have discovered a few more perks.

First, I love that the app keeps track of all my previous results for each lift and WOD. It also calculates all my percentages for me. For example, if I need to know what 75% of my one rep max for dead lift is, I can just check the app rather than trying to do the math. My brain appreciates the break in those 6 am classes!

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Today’s workout showed me one more surprise from Wodify.

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When I entered my results for back squat, a little gold star popped up next to it. I had set a new PR! Who doesn’t want a gold star next to their progress? I’ll keep you posted as I find more neat features buried in this app.

New Gym Equipment

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Some people say the worst part of working out it actually these little guys. These clamps hold your plates onto your barbel. Some are worked in but others are very stiff and we ladies especially get hurt hands.

Luckily, our gym got some new equipment. We now have a choice of three clamps:

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The one in the middle is a plastic clamp that clicks shut. They work well but we only have a few sets and I find them difficult to get open.

The two on the right are the new clamps the gym bought. They work like little Velcro belts to hold on the weights.

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I tried them out at my last class and they worked really well. Now I can focus on my lifts instead of nursing sore hands.

 

Winter Classic

If you like sweating and pot lucking, this event for you! It’s time for the Winter Classic. See the Café of Life or West London CrossFit trainers to sign up.

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