My Year By Design

The journey to living by design.

Archive for the tag “Training”

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.

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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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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

Morning Training

I’ve got to admit; I was skeptical. Morning training? At six am? Really? But because of a scheduling change at work I now have the opportunity to go to the early CrossFit classes.

Truly, the biggest challenge is just getting my butt out of bed. To make it to West London CrossFit in time to warm up, I need to wake up at five am. Once I’m washed and dressed, I scarf a quick breakfast, (usually a hard-boiled egg and some tea,) and head out. Usually I arrive just as the gym is opening so it’s really quiet and can be quite cold. Rolling out and doing mobility doesn’t seem so appealing but I do it because if I skip it, I’ll pay for it later.

Once class begins, time moves quickly and before I know it, I’m rolling out and ready to go home. I can often watch the sunrise on my drive back. It’s peaceful.

I’ve done the morning classes a few times now and although I enter bleary-eyed, I leave energized. I feel like I’ve accomplished something first thing in the morning. I also find my energy doesn’t wane as much during the day. Dangit, I guess morning training is good for me after all. It looks like I’ll be sleeping in less often from now on.

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.

 

30 Trainer Check-In

Have you had your 30 Day Trainer Check-In yet? Every West London CrossFit member has an assigned trainer and can have 30 day check ins. I have started mine with Jesse and I like the process. He checks my measurements and weight. We review my goals from the past 30 days and set new ones accordingly. It gives me a chance to review my progress with another person to help me brainstorm and problem-solve. If you are looking for another way to track your progress, see one of the trainers to get set up!

Sun’s Out, Guns Out!

I recent attended Sun’s Out, Guns Out and it was amazing! It combined two of my favourite things: CrossFit and yummy treats!

First we got everyone signed in and dressed in their team colours.

First we got everyone signed in and dressed in their team colours.

Here are my amazing orange teammates getting warmed up.

Here are my amazing orange teammates getting warmed up.

With these types of CrossFit community events, I’m always so happy to see how many families come out.

There were snuggles.

There were snuggles.

There were cool shades.

There were cool shades.

The kids played on the equipment.

The kids played on the equipment.

There was time for them to take a break.

There was time for them to take a break.

Everyone got ready for the fun.

Everyone got ready for the fun.

The kids also had special activities outside just for them.

The kids also had special activities outside just for them.

Then we got o the workout.

Dr. Joel introduced the events.

Dr. Joel introduced the events.

Burpees.

Burpees.

Rowing.

Rowing.

Wall balls.

Wall balls.

Chin ups.

Chin ups.

Push ups.

Push ups.

The workout was followed by a Lil’ Mudder (not photographer because I was sweating too much. Then came my favourite part…

Lunch!

Lunch!

I ate really well!

I ate really well!

The whole event was a huge success. Everyone had so much fun. Make sure you come out to our next community event for more fun!

 

 

On Ramp Yourself Back In

Everyone has to take a break from training now and again. Recently, I took a break while recovering from a respiratory infection, (nobody wants to train next to the girl barking like a dog.) That was a short break. A few years ago I had to take a month out as I recovered from whiplash. To make a long story short, a deer hit my car; I did not hit it. Needless to say, my physiotherapist made me promise not to train until she gave me the go ahead.

If you’ve had to be away from the gym, don’t be shy about coming back. Here are my tips for turning a regular CrossFit class into a personal on ramp session:

1. Make time for mobility. Don’t skip your warmup and cool down. Your body will thank you.

2. Be realistic. This is not the day for new skills or personal records. Back off your weight and focus on your form. For example, here was my first workout back:

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So usually for my back squats, I would lift between 90 and 95 lbs. On my first day back I lifted 62 lbs. Next time, I’ll lift more until I’m back up to my target lifts again. There is no reason to assume you have to come away from your first day back to the gym so sore you can’t move. Ease back into it.

3. Talk to your trainer. Helping you get back to design after an absence is part of their jobs. They can always suggest modifications to get you back to form.

4. Rest! Giving yourself a break during your workout and afterwards promotes quicker recovery.

Of course, my biggest tip is to get back to training as soon as you (and possible your doctor) feel you are ready. See you there!

Back to By Design

Was my wedding week By Design? Excuse me while a roll around on the floor laughing. Not a chance. I ate ridiculously good food, drank plenty of champagne and wine, slept in and spent hours being pampered. However, I did take my supplements each day, drink lots of water and still got some exercise, (although admittedly, less vigorous exercise than usual).

Nonetheless, this week I could really feel the difference in my body. I was sluggish and tired and a got some breakouts on my face. I was missing my usual joy in my daily activities and I was having trouble sleeping. I also developed a migraine towards the end of the week. I was obviously paying for my poor behaviour last week.

So now it’s time to get back on track…or back to By Design. If you’re like me, you need to ease back into healthy habits bit by bit. So this week, I’ve been returning to better and better habits. First came drinking a lot more water and green tea to flush out my system. Then I returned to my normal workout routine. I’m a bit sore but the rush of endorphins after a good sweat is worth it. Lastly, and probably most difficult, back to healthy eating. I have been cutting back on sugar and grains as the week progressed. I have heard from other people that grains and refined sugar are addictive and having indulged in a lot of it during my wedding and then trying to stop again, I believe it. Also, as I get tired late in the day from not eating or sleeping correctly, my body craves sugar and heavy carbs even more. Blerg. What a vicious cycle!

I am fighting the good fight and every day that I get closer to being back on track, my body thanks me and rewards me with more energy. My goal is to be fully back By Design next week and have a much happier belly and brain!

September Free Class

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Ok folks, the next free class is in ne week. Come try CrossFit. Bring your family, your friends, your co-workers, strangers you pull off the street, (ok, maybe not that last one, but everyone else). You’ll never know until you try how much better you can feel.

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