Working out with sore muscles

When you’re working out, it’s obvious you will get sore muscles. Your muscles are generally more sore when you take a big break or you have never worked out before. It’s also easy to stop working out at the first sign of sore muscles. I’ve been guilty of doing this in the past, and I was close to not working out today.

Usually, you get what’s called delayed onset muscle soreness aka DOMS. This usually happens a day or two after a workout, and it’s when they are at the sorest point. My workout on Monday caused me to have DOMS which I really felt today.

I woke up and had second thoughts in going because of my soreness. However, I decided I will go to CrossFit, and I will force my muscle to work. Embracing the soreness can actually help create less soreness. While deciding not to work out due to sore muscles can actually make it worse. When I turned up to my workout, my coach said something similar. It is best to embrace as long as your body is able to complete full range of motion. If your muscle can’t complete the full range, then it’s definitely best to rest until you can.

People say the best form of recovery is rest. While this is true, it can also be false. You need to listen to your body, and ensure you don’t push it too hard. Especially if you’re trying to build a foundation for muscle growth and cardio build up. Sometimes your mind wants to rest more than your body, and when that happens, you need to push your mind. Push it and make sure it takes you to that workout so you can become a stronger person.

Getting back in the game

If you’re a regular reader, then you probably already know what this post is about. Yup! It was my first day back at CrossFit! While it was a rocky start as I struggled to wake up and had to take my coffee to go. It needed up being a great first session back.

I didn’t go too heavy or too fast. It felt just right.

With an empty barbell

  • 5 high hang power-cleans
  • 5 hang power-cleans
  • 5 power-cleans

For 10 minutes start off light and gradually get to a mid to heavy weight.

  • 3 power-cleans

Then for the workout… For time (15 minutes) three rounds of…

  • 10 ground to overhead (GTOH)
  • 200 metre run

In the remaining time use any cardio equipment (run, row, bike).

For the GTOH, I kept it light (empty 20kg barbell) and went with snatches. I was able to go unbroken for the first two rounds, and on the last round I did two lots of fives. The runs were pretty consistent, and I paced myself really well. I can’t remember my time for the first part but it was definitely under ten minutes.

For the final part, I chose a rowing machine as it’s my favourite cardio machine. I stayed under 1,000 cal/hr which I don’t normally do. However, I haven’t been working for over three months and my body wouldn’t have managed a steady pace at anything over 1,000 cal/hr.

Before we went into this lockdown, my cal/hr was very close to the 2,000 mark, which I was really impressed by. Hopefully, I can get back to that level of fitness in a month or so.

Picture of me deadlifting a 65kg barbell. Going into a power-clean.

Things are opening up here in the UK

From tomorrow, we’ll be able to go back to the gym. Since the beginning of this lockdown, I haven’t been able to do many workouts. People say it’s easier to workout from home but to me it isn’t the same. My wife can see that I begin to withdraw from myself and become more depressed when I don’t go to CrossFit. To some, this may seem sad but it’s what I love doing. When you love that thing so much, and someone takes it away from you, then you would feel sad.

I love being coached and working out with a group of people. That’s where I thrive, and have accepted this reality. Once I get back into CrossFit tomorrow, my life will be able to begin a new. I want to keep pushing myself but I have to remember that I haven’t worked out for over three months. My body won’t be the same as it was, and I need to prepare for that.

If you have managed to get back to the gym or a more normal routine, how has that been for you? I would love to know in the comments. ☺️

Selling merchandise on spreadshirt

I’ve been selling my “Fitness for mental health” Merch on spreadshirt for a while now, and I’ve decided to add more variety. I’m currently testing and seeing how my sales go before I make a big commitment. So far, I have a few designs up, and I’d love it if my readers could check them out.

Ten percent of profits from the “fitness for mental health” merchandise will go to Mind charity. They’re a great mental health charity who has helped me in the past. Any other merchandise is there purely for myself.

Picture of me deadlifting a 65kg barbell. Going into a power-clean.

CrossFit Open 2021 – I will not be competing this year

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I’m usually very excited to compete at the CrossFit open, and it’s always fun to get involved with the community. I love seeing where I rank each year compared to the previous, and I love cheering people on or being cheered on by others.

The CrossFit open is heaps of fun, and on a normal year, I would 100% recommend it. However, this year is no normal year, and the past year has been far from normal, too. For most of the past 12 months, I have spent my time indoors and not working out. I tried to do workouts at home, but I’ve concluded that it isn’t for me.

I would much rather work out in a CrossFit gym, and because of this, my fitness has been lacking. Also, this isn’t the only reason. Another reason is that the competition will be done at home. There is a choice of home workouts and gym workouts, but we will still be in lockdown during the event.

Personally, a home CrossFit competition isn’t for me, I tried it last year, and it didn’t work. I haven’t got the motivation or discipline to compete at home. If I could compete at the gym, then it would most definitely be a different story.

What are your thoughts on this years open?

I would love to know what you think and if you’re in the same boat. Will you be able to compete at the gym, or will you be stuck at home? As always, let me know in the comments below.

101% Reached of my target for Macmillan Cancer Research

It’s been over a week since my colleagues and I completed the Jurassic Hike for Macmillan cancer support. I’m happy to announce that I finished the 26-mile hike and raised a total of £253.44 which is 101% of my target. Together as a team, we all managed to succeed our targets and in total reached 117% of our goal which amounts to £2,045.87.

This is amazing and I’m well and truly shocked and surprised with the amount of donations and support we received for doing this. The whole hike was amazing and I actually made an Instagram post which describes exactly how I felt. Instead of rewriting it, I will share the image below and you can read more.

Thank you so much to everyone who donated, shared and supported our efforts towards such an amazing cause. You are all awesome and I love you all.

75% of target reached for the Macmillan Mighty Hike

For everyone who has donated and shared, I just wanted to say a massive thank you. The event starts next week and it’s a gruelling 26-mile hike. We are now 75% towards our target, and I need your help to reach 100%. Please donate if you can, if not then please share this article so others can see.

My colleagues and I have done so much training, and gone through so much pain in preparation for the event. Just last weekend, we walked 22 miles, and our bodies hurt the next day. However, all this training and pain is worth it. It’s worth it, because those of have battled cancer, or are still battling cancer have gone through so much more.

They battle through the pain, they battle through the heartache, anxiety and so much more! This makes what we are doing worth it.

My mum battled cancer twice and won. She is my hero and everything I do, I do it for her. Of course, not everyone is as lucky and we must remember those who lost the battle to cancer. That’s why we’re doing this, to help the survival rate and to ensure cancer becomes a non-issue.

Please help us, donate and share anywhere you can and we will be super grateful for your support. We love you all!

Crossfit Open 2019

In 4 to 5 days, we will be finding out what our first workout called 19.1 will be. This will be my third year going into the open, and I’m not nervous. The open workouts are just a way for me to see how I stack against my previous self and those within my box. It is nothing more than a benchmark, and I’m sure it’s the same for a lot of people. It’s always exciting to see athletes compete on top form and they always seem to make it look so easy. I used to think that I could do it like them, but I’ve learnt I’ll never be as good as they are.

This is because I simply don’t have the time. If I had the time and money, then sure I would definitely train like them. My goal would go from training for health to training at a competitive level. However, this isn’t the case and I’m here to enjoy myself, my training and the competitions I enter.

The atmosphere in each box during this time can be incredible. It can be the most supportive experience anyone will ever witness. Crowds spectating and encouraging their fellow athletes to push through each workout. To truly reach the pinnacle of their fitness during a workout. It’s simply amazing, wonderful and exhilirating all in one.

Are you entering the open? If so, what are your reasons, and what are you most looking forward to? Sound off in the comments below. Also, if you enjoyed reading this post, please consider following me, I would greatly appreciate it.

Roller Coaster of a workout

This morning’s Crossfit workout was a roller-coaster.

21 – 15 – 9 cals/reps (5 minute time cap)

  • Assault bike
  • Shuttle run

Then…

  • Row
  • Plate lunges (20kg)

Finally…

  • Ski ERG
  • Dumbbell snatch (22.5kg)

Because there was such a large number of us in the morning, we had to pair up and one started while the other rested. My partner went first because he wanted to get it out of the way, I was happy to go second so I could watch.

Playing the long game

I studied how he paced the workout, and he didn’t go all out like I normally would. When it came to my turn, I kept a decent pace and finished the bike and row before the 5-minute time cap. I was really happy with this result because I thought I would never finish any of them on time. It then came to the ski ERG and snatch, now I love a good snatch especially with dumbbells. I thought I would be pretty comfortable, but I didn’t factor in how bad I would be at the ski. It literally took so much energy out of me, to a point where I was shaking. I got the 21 calories down and out, and started the snatch. These were lifted pretty comfortably and I thought I might be okay.

Anxiety building

Then I got back to the ski and oh my god, the struggle was real. My partner helped me push forward and I did everything I could. “Almost there, get back to the snatch” I could hear him shouting. I pushed and pushed, then managed to get out one last snatch before the time ran out. It was tough and a huge mental battle as I could feel the anxiety building up right to the end. After completing the workout, I felt proud of my achievement, the workout was RX’d, and I actually managed to get some good finishing times.

Roarfit (Newton Abbot Crossfit) Review

How I started at Roarfit (Newton Abbot Crossfit)

I’ve been going to Roarfit for over 3 years, and I believe a blog review is long overdue. I started going before it was called Roarfit, it started as Newton Abbot Crossfit. When I first started, I was nervous because I didn’t know anyone. I didn’t even know what Crossfit was until I started. It all began because I took my cat to the vets and I saw a bunch of girls and guys flipping tyres. I turned to my wife and said “I want to give this a go”, and so I did.

Matt, the owner and first coach of Roarfit (Newton Abbot Crossfit) was very welcoming; he offered an introductory class which tested our strength and endurance. It was mainly running with some easy weight lifting added in. I believe it started with an 800m run, some kettlebell swings and another 800m run. My mind was like “this is easy. I can do this”. Running full pelt at the start, I overtook everyone, and then halfway around, I was knackered. It ended up being a jog back. I was too knackered to lift properly and just about survived the last 800m run. The session ended with Matt asking if I would return, and my answer was a simple “of course”.

Roarfit is a home from home.

Since then, I have been a returning customer ever since. There have been many people coming and going, but the atmosphere within the gym (or box) has remained the same. Everyone is always so welcoming and warming, and we never let anyone suffer alone. Roarfit is a home from home, and all the people there are amazing friends and always so supportive. If every gym were like this, then the world would be a much better, safer place.

Give Roarfit a visit.

If you live in Newton Abbot, or you’re near the area, then I would recommend you give them a visit. They will be more than welcoming, and they’ll answer any questions you may have.

Want to see my Crossfit transformation? Click here.