Saint Charles,IL 
Sport
  • Orange Theory
  • 1h 00m

So yesterday was the hardest class until today. OMG. This was a 1G. There were only 7 of us in class today, on Sunday at 11:30 AM.

1G ESP


We all started on the treadmills

Block 1
1 min push
1 min base
1 min AO

Block 2
2 min push
90 sec base
1 min AO

Block 3
3 min push
1 min base
1 min AO

Block 4
1 min AO
1 min WR
1 min AO
1 min WR
45 sec AO
45 sec base
30 sec AO

Floor
Core exercises
12 x bicycles
12 x leg raises
12 x hip raises
12 x toe reaches

Block 1 - complete 1 round followed by core exercises
16 x goblet squat

Block 2 - complete 2 rounds followed by core exercises
12 x goblet squat
12 x pullovers

Block 3 - complete 3 rounds followed by core exercises
8 x goblet squat
8 x pullovers
8 x S/A hip hinge low row


    Monday: OTF Noon

    Tuesday: OTF 6:30 AM 
  Wednesday: Rest 
    Thursday: OTF 6:30 AM
  Friday: REST (First Friday with A,D and J) 
     Saturday: OTF 7:35 AM Wheaton w/Dara 
    Sunday: Maybe Bike, although it appears I've signed up for 

Sport
  • Orange Theory
  • 1h 00m

One of the hardest damn classes I have ever done. Ran. In Wheaton with Dara and her sister. 90 second all out + recoveries + switch to rower for the same thing. Oooooof.

3G Power

Treads:

Treads and rowers alternate; Treads: 90 run for distance, 60 WR, 90 run for distance. Match or exceed your distance. Rowers: 90 AO row, 60 recovery, 90 AO row. 1 min transition between treads to rowers. 3 tread blocks and 3 rower blocks in total. The row was a synchronized row using whoever was in the center as the "leader". Synchronized rowing was hard, but kind of fun in a different way.

Floor:

12/10/8/6 TRX jump squats, TRX Y raises. 6/5/4/3 Lunge jacks (each side), DB plank push up to row. 12/10/8/6 pop jacks, power sit-up to twist.


    Monday: OTF Noon

    Tuesday: OTF 6:30 AM 
  Wednesday: Rest 
    Thursday: OTF 6:30 AM
  Friday: REST (First Friday with A,D and J) 
  
   Saturday: OTF 7:35 AM Wheaton w/Dara 
    Sunday: Maybe Bike, although it appears I've signed up for 

Went out with the girls tonight to THE CLUBHOUSE "First Friday" OMG. What a meat market. Like an old folks meat market. I danced with a man who was legitimately 75 years old. There was a free buffet, though, so that was good. The women were drunk and the men were OLD. No need to return. We will keep our girls nights to Coopers Hawk. 

 


    Monday: OTF Noon
    Tuesday: OTF 6:30 AM 
  Wednesday: Rest 
   Thursday: OTF 6:30 AM
  Friday: REST (First Friday with A,D and J) 
  
   Saturday: OTF 7:35 AM Wheaton w/Dara
    Sunday: Maybe Bike, although it appears I've signed up for

  • Health data: Hours slept: 10
Sport
  • Orange Theory
  • 1h 00m

Ran. It was an endurance day and I just didn't have it in me. HR seemed high and I was riding the struggle bus the whole time. Didn't sleep well. Ate a waffle before class and I think that was a mistake. I generally do morning classes without anything in my stomach. I still feel questionable. I hope I'm not getting sick? Today just seemed disproportionately difficult.

Treads
Block 1
60 second push
60 second base
2 min push
60 second base
3 minute push
90 second base
No WR - Straight into run row
0.1 mile to 100 row
0.2 mile to 200 row
((Switched to PW, run was taking wayyyyy too long))
0.15 mile PW to 300 row
And that's as far as I got.

Floor
Block 1
Weighted goblet backward lunge
Weighted goblet side lunge
Repeat 3x

Alt sprinter sit up
Plank superman things
Repeat 3x

If done repeat every exercise 1 time over until time is called

Block 2
Weighted step up
Weighted lateral step up
Repeat 3x
Weighted renegade rows
Weighted straight arm overhead sit-ups


    Monday: OTF Noon.
    Tuesday: OTF 6:30 AM
  Wednesday: Rest
   Thursday: OTF 6:30 AM
  Friday: REST (First Friday with A,D and J)
     Saturday: OTF 7:35 AM Wheaton w/Dara
    Sunday: Maybe Bike


So.... I took a nap for an hour today instead of lunch. I am definitely not feeling well today.


THROWBACK THURSDAY:

Me and my friend Sharon @ Chinn's @ U of I, 1991. My junior year. I dyed my hair dark that year because I couldn't afford to keep bleaching it.

The drink we're having was called a Volcano and it was some fruity punch in the bowl part with a flaming center of GRAIN ALCOHOL. Like vodka wouldn't have been flammable enough? That was a serious drink. Fo So.

    Monday: OTF Noon.
    Tuesday: OTF 6:30 AM
  Wednesday: Rest
   Thursday: OTF 6:30 AM
  Friday: REST (First Friday with A,D and J)
     Saturday: OTF 7:35 AM Wheaton w/Dara
    Sunday: Maybe Bike


Having lunch with my HS/grade school BFF. She's been acting sort of frazzled and odd lately. I am concerned. We'll see what shakes out today.


She's fine. Just scheduled to within inches of her life. And her husband travels almost constantly. And she has teenaged triplets. She's just ridiculously busy. Like I don't understand that level of busy-ness. I don't know that it serves any real purpose.

  • Health data: Hours slept: 8
Sport
  • Orange Theory
  • 1h 00m

Power day. The efforts are short on power days, so I sometimes have a hard time getting my HR up and maintaining it up. Such was the case today. AHR only 119. Most of my time in the green zone, though, so work was done.

Power -- Rode Bike

Tread 1:
1min push
90s base
30 sec AO
1min WR
1min push
1min base
30 sec AO
WR

Tread 2:
1min push
30 sec AO
1 min WR
1min push
1min base
30 sec AO
1 min WR
1 min push
30 sec AO
1 min WR
1min push
90 sec base
30s AO

Floor 1:
Bench lateral step over x 8
SA dumbbell snatch x 4 each
TRX roll out x8
Hip hinge reverse fly (tempo) x 8

Floor 2:
150 m row
Bench hop over x 16 ??
Seated knee tuck x 16
Repeat 2 rounds then row 150m
Bench sit up to squat jump x 8
Bicycle x 16
Alt plank reach x 16
Repeat 2 rounds then row 150m
If finished, do exercises only until time

 

     Monday: OTF Noon.
     Tuesday: OTF 6:30 AM
   Wednesday: Rest
     Thursday: OTF 6:30 AM
    Friday: REST (First Friday with A,D and J)
      Saturday: OTF 7:35 AM Wheaton w/Dara
      Sunday: Maybe Bike

Sport
  • Orange Theory
  • 1h 00m

Strength Day

Rode the bike


Bike
Block 1
2 min push, 1 min base, 1 min base at higher resistance, 1 min push, 1 min all out, RECOVER
Block 2
1 min base at resistance, 1 min push, 1 min all out, RECOVER
Block 3
3 min push, 90 sec base, 30 sec base at resistance, 30sec push, 30 sec AO, RECOVER
Block 4
30 sec AO at 5%

Floor
Block 1
Heavy chest press 3 x 5
Deadlifts x 10
Weighted pike x 10
x 2 THEN
250m row

Block 2
Heavy hinge low row 3 x 5
Shoulder press to stand x 10
Side plank crunch x 10
x 2 THEN
250m row

Friday night with the SF girls @ Coopers Hawk.


Watched all 6+ hours of the world championships yesterday. What a weird race. By the end, more than half the field had dropped out. Peter Sagan waited til 2ish K to go to make his move. Way too late. He came in 5th after being in the main field the whole time and just "sticking it out". It was weird. 6 full hours of weird.


    Monday: OTF Noon. 
     Tuesday: OTF 6:30 AM
   Wednesday: Rest
    Thursday: OTF 6:30 AM
    Friday: REST (First Friday with A,D and J)
     Saturday: OTF 7:35 AM Wheaton w/Dara
     Sunday: Maybe Bike?

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