Saint Charles,IL 
Today
Patchy rain possible High 47FLow 36F
  • Temp: 44F
  • Hum: 62%
  • W: 14mph NNW
SATURDAY
Partly cloudy
High 51F
Low 33F
SUNDAY
Light drizzle
High 48F
Low 39F
MONDAY
Heavy rain at times
High 40F
Low 28F
TUESDAY
Partly cloudy
High 44F
Low 27F

  Monday OTF St Charles
Tuesday Rest + Massage
  Wednesday Peloton @ Office
  Thursday OTF St. Charles (5:45 PM)

  Friday Trainer Ride@ Home
  Saturday OTF Wheaton (7:35 AM)
  Sunday OTF St. Charles  (9:00 AM)

Sport
  • Orange Theory
  • 1h 00m

OK so this was the ELIMINATOR workout. Named as such because you went down a list and tried to eliminate each block by getting through it. You had a partner. My partner's name was Raza and I have never seen him before in my life. We didn't have a whole lot of fun, but we were both pretty goal oriented. I have never spent 25 minutes in the orange zone before. Ever.

2G? Partner Workout
Partner A (me)
Partner B (Raza)

Block 1:
A walks for distance at 15%
B rows 100m then 16 push ups, taps A to switch
A walks for distance at 14%
B rows 150m then 8 push ups, taps A to switch
A walks for distance at 13%
B rows 200m then 4 push ups, taps A to switch

Same sequence as above for all blocks. One floor exercise each block. The tread inclines and floor exercises decrease by 1% each switch:

Block 2:
Inclines decrease 12%, 11%, 10%
Row: 100m, 150m, 200m
Floor: db hip hinge swings 16/8/4

Block 3:
Now run for distance at base or greater at 9%, 8%, 7%
Row: 100m, 150m, 200m
Floor: Power sit ups 16/8/4

Block 4:
Run for distance at base or greater at 6%, 5%, 4%
Row: 100m, 150m, 200m
Floor: TRX Y raise 16/8/4

Block 5:
Run for distance at push or greater at 3%, 2%, 1%
Row: 100m, 150m, 200m
Floor: db upright row 16/8/4 We made it to db upright row 8 reps

 

 OMG look at that graph. Look. Look. 


I guess by the looks of it I get "eliminated" tonight.


I have a case going to mediation in Washington DC June 13! I am excited! I haven't been to the Capital since I was 13 years old! Will be interesting to see it from an adult perspective. I hope I have time to wander around a bit and see a thing or two.


  Monday OTF St Charles
Tuesday Rest + Massage
  Wednesday Peloton @ Office
  Thursday OTF St. Charles (5:45 PM)

  Friday Trainer Ride@ Home
  Saturday OTF Wheaton (7:35 AM)
  Sunday OTF St. Charles  (9:00 AM)

Bike
  • 45m
  • 13.19 miles
  • 17.59 Mi/hr

Worked this a bit harder than I have in the past and it was difficult. Sweat like a maniac. All 4 bikes were taken, so I'm glad I made my reservation!

 

KS Bexley earrings + KS adjustable choker necklace. The rest of my outfit is a snore.


1:32 PM: Went to the new AmazonGo store in the building here for lunch! Downloaded the app, walked in, and walked out with a snack. Felt like shoplifting except I had a receipt for the purchases by the time I got back to my desk. I realize I am easily amused, but this was FUN


  Monday OTF St Charles
Tuesday Rest + Massage
  Wednesday Peloton @ Office
  Thursday OTF St. Charles (8:45 AM)

  Friday Trainer Ride@ Home
  Saturday OTF Wheaton (7:35 AM)
  Sunday OTF St. Charles  (9:00 AM)
 

Sport
  • Massage
  • 1h 30m

The BEST MASSAGE EVER.

    Monday OTF St. Charles (5:45 PM)
 Tuesday rest. Massage.  ♥  
   Wednesday Peloton @ Office 

   Thursday OTF St. Charles (8:45 AM)
   Friday Easy Trainer Ride @ Home 
   Saturday OTF Wheaton (7:35 AM)
   Sunday OTF St. Charles  (9:00 AM) 

Sport
  • Orange Theory
  • 1h 00m

We did something a little different today... they had us hold our all out paces for 45 sec, then 1:00 then 1:30. My thought is that if you can hold your all out pace for 1:30 then your all out pace for 30-45 sec should probably be faster! I was very conservative with these.

All of the coaches just came back from some sort of OTF Symposium. A bunch of improvements are on the way and I am pretty excited about them.

1) They're going to have iPads at all stations... rowers and treadmills BOTH!
2) They're going to use our gathered HR data to compile personal max HRs.
3) They're partnering with Nike. (I don't know what this will mean? I'm not a fan of Nike clothes as a rule, and I don't wear their shoes. Would have rather if they partnered with Lululemon, but I guess it's not up to me)
4) Coaching is going to be more specifically geared to you and your HR zones and your improvement. I think this is just a function of #2.

This was the workout:

2G


Treads:

1: 2 min push 1 min base 1 min push 30 sec AO
2: 2 min push 1 min base 45 sec push 45 sec AO
3: 2 min push 1 min base 30 sec push 1 min AO
4: 2 min push 1 min base 90 sec AO

Floor
Each starts with 200 m row ALL OUT, benchmark effort
1: 6, 8, 10 chest fly 6 plank jacks in between
2: 6, 8, 10 kneeling scaption 6 jump squats in between
3: 6, 8, 10 chest press 6 pop jacks in between
4: 6, 8, 10 straight leg raise 6 total alternate side pushups in between (I did more plank jacks)


Feeling a little run down. Not sure why as I have been getting plenty of sleep and I've been eating well. We use so many antibacterial wipes @ OTF I can't imagine I'd be ABLE to pick up a bug there. I'll go tonight and then make the most of my rest day tomorrow. Massage is going to be great. I need it.


I have found all kinds of OTF branded quotes and memes and stuff online. Take this for example:

I prefer to live life at a moderate push pace, so as to avoid injury. LOL.


    Monday OTF St. Charles (5:45 PM)
 Tuesday rest. Massage.  
   Wednesday Peloton @ Office 

   Thursday OTF St. Charles (8:45 AM)
   Friday Easy Trainer Ride @ Home 
   Saturday OTF Wheaton (7:35 AM)
   Sunday OTF St. Charles  (9:00 AM) 

Sport
  • Orange Theory
  • 1h 00m

St. Patrick's Day Orange Tornado Workout. Started on treadmills.

3G ESP
5 trips around the room


Tread: 90 sec push, 30 sec AO.
1) 7% incline
2) 6% incline
3) 5% incline
4) 4% incline
5) 3% incline

Row: 2 mins row for distance. Try to match or beat your distance each block. Watching your 500 split time rather than watts. Focus on form.

Floor: All hold for 2:00
(1) squat hold...burpees when you break form.
(2) TRX low row hold for time...burpees when you break form.
(3) plank hold for time...burpees when you break form.
(4) static V-up hold for time...burpees when you break form.
(5) squat hold for time...burpees when you break form.

I did burpees each time, except for #2.

I never saw myself in red, but I have the post workout impending vomit/cry feeling so I am certain I was there in the red zone. It's such an awful feeling. I hate it. Two big spikes were on the treadmills. 


   Monday Trainer Ride @ Home 
  Tuesday OTF St. Charles (The Mom class 8:45 AM)
  Wednesday OTF St. Charles (12:00)

  Thursday Trainer Ride@ Home
 Friday Rest  ♥
  Saturday OTF St. Charles (9:00 AM)
  Sunday OTF St. Charles  (9:00 AM)
 
 

Sport
  • Orange Theory
  • 1h 00m

I am having a little bit of hip pain. Gonna watch it closely. I haven't been doing anything that would lead to an injury... everything I do, even when I go "all out", it's all on the conservative side. I never know when my body is going to fail me. I always assume it's right around the corner.

All of the workouts lately have been endurance based... in preparation for the anxiety riddled DRI TRI. I honestly prefer Power or Strength days. Isn't that funny coming from an Endurance Junkie? Started on the rower. No HR chart today but I have the eMail... weird.

3G


Rower: one long block. 2 min row for distance, 10 squats, row half of first distance, 15 pulsing squats, 90 second row for distance, 15 squats, row half of distance, 30 pulsing... etc... decreasing distance row by 30 seconds, adding squats each round.

Floor Block 1: All w mini band: 6 walking forward squat, 6 lateral squat steps, 12 triceps extension (take 1 rep off squat walks each round)
Block 2: w mini band: 12 toe reaches, 12 squat to lateral leg lift, 12 deadlifts

Tread Block 1: 3 min push, 90 second base, 90 second push (remember distance) Block 2: 90 second push, 45 recover, 90 second push, 45 recover, 90 second push (try to beat first distance)


   Monday Trainer Ride @ Home 
  Tuesday OTF St. Charles (The Mom class 8:45 AM)
  Wednesday OTF St. Charles (12:00)

  Thursday Trainer Ride@ Home
 Friday Rest  ♥
  Saturday OTF St. Charles (9:00 AM)

  Sunday OTF St. Charles  (9:00 AM)

Whizzzzz's Training Log


 March 2019 
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31      
 
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