Saint Charles,IL 

I am still hobbling around after Saturday's OTF class. SO. SORE. OMG. 

Tonight I have dinner plans with my college friend Amy. 

It's shaping up to be a very social week. This looks like fun, but will probably be exhausting. 


 Monday -- Rest + Dinner with Amy 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM 
Thursday --  Office; Lunch with team + Dinner with Agnes & Chrissy
 Friday -- Maybe an outdoor ride? Half Day of work. 
 Saturday -- OTF 9:45 AM + Dinner with Mom 
 Sunday -- OTF 9:45 AM 

  • Health data: Hours slept: 9

Brunchin' with the Ladiezzzzzz 

No workout occurred as a result of brunch. 

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

Simply one of the hardest OTF classes I have ever done. I thought I might die. I came home and canceled Sunday's class. No way, no how.

Tread Block 1
45 sec @ pace between base and push
45 sec push
45 sec @ pace between push and all out
45 sec AO
Tread Block 2
45 sec push
30 sec WR
45 sec push
30 sec WR
45 sec push
30 sec WR
45 sec push
30 sec WR
45 sec @ pace between push and all out
30 sec WR
45 sec @ pace between push and all out
30 sec WR
45 sec @ pace between push and all out
30 sec WR
45 sec @ pace between push and all out
30 sec WR
45 sec AO
30 sec WR
45 sec AO
30 sec WR
45 sec AO
30 sec WR
45 sec AO
Collapse (member’s choice)
Tread Block 3
45 sec @ pace between base and push
45 sec push
45 sec @ pace between push and all out
45 sec AO
Collapse (member’s choice)

Floor Block 1
45 sec of deep squat to alt t-spine rotation
45 sec of alt reverse lunge
45 sec of walkout
45 sec of plank with alt leg lift
Floor Block 2
2 rounds of back to back exercises:
12 x squat to bicep curl
12 total x alt lateral lunge, rest
400m push row @ 20 - 24 strokes/minute (once only)
2 rounds of back to back exercises:
12 x dead lift
12 x neutral full thruster, rest
400m push row @ 20 - 24 strokes/minute (once only)
If finished then repeat all exercises as a single block
Floor Block 3
45 sec of squat jacks
45 sec of lateral hop to floor tap
45 sec of alt jump lunges with hop
Finisher 45 sec of burpees

Went and got my hair done in the AM... then worked all day... nothing else of note. 

  • Health data: Hours slept: 9
Sport
  • Orange Theory
  • 1h 00m

Crew Row tossed in with a bunch of other stuff. Not my favorite class. I prefer more actual heavy lifting.

Tread Block 1
2 min push
1 min base
30 sec push
30 sec AO
1 min WR
30 sec AO

Tread Block 2
90 sec push
1 min base
30 sec push
30 sec AO
1 min WR
30 sec AO
1 min WR
30 sec AO

Tread Block 3
1 min push
1 min base
30 sec push
30 sec AO
1 min WR
30 sec AO
1 min WR
30 sec AO
1 min WR
30 sec AO

Floor Block 1
2 rounds of circuit:
10 x mid band hip bridge
10 x mid band static crunch in and out

Circuit, repeat until time:
10 total x alt arnold press
5 each x step down to scaption

Row Block
Reset monitor
5 minutes of crew row
Last 90 seconds is a row for distance

Floor Block 2
2 rounds of circuit:
10 total x mid band seated torso rotation
10 each x mid band single leg hip bridge

Circuit, repeat until finisher:
10 each x alt shoulder press
10 each x step up to bicep curl

Finisher: 30 sec of ground to press (AMRaP)

 

 Monday -- Rest
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- Office 
 Thursday --  OTF 5:45 PM
 Friday -- Maybe an outdoor ride? It's finally nice here! 
  Saturday -- OTF 9:45 AM 
 Sunday -- OTF 9:45 AM 


I called Dr. DellaValle's office and got an appointment for my knee consultation. I need to have this knee replaced soon. It's always irritated, it's always swollen, swelling all the way down to my ankle sometimes. Sometimes my shin even aches and I think it's all related. I just need to have it replaced.  Definitely not looking forward to all that rehab, but... what's a girl to do? Hobble around for the rest of her life? No. I want to ride bikes and be able to actually squat at OTF. June 8th. Mark your calendars! 

Work Outfit. 

The checks on my pants clash with the checks on the floor. There was the potential for lots of on screen time today, so I opted for a ... blazer... aka jacket. The pants & jacket are from Express 2015 (if it ain't broke, don't fix it) and the top is Trina Turk. If I had unlimited money I would probably shop at Trina Turk a lot more than I already do.

Ultimately, there was no screen time, so I sat and worked in a blazer and dress pants all day. 


 Monday -- Rest
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- Office 
 Thursday --  OTF 5:45 PM
 Friday -- Maybe an outdoor ride? It's finally nice here! 
  Saturday -- OTF 9:45 AM 
 Sunday -- OTF 9:45 AM 

  • Health data: Hours slept: 9
Sport
  • Orange Theory
  • 1h 00m

Mile run for time. Since I am a power walker I go .5 miles. Whatever. It was a 2G switch

tread block 1

(1mile) benchmark - 14 mins to complete, when finished row 150m then 10 body weight squats x3 when complete.

floor block 1
10x Skipping in place
10x fast feet into high knee
20x in & out complete 3 rounds
10x TRX chest press
10x TRX highbrow
20 total plank reach throughs complete 3 rounds.

you then switch the class so that the floor crew can do the benchmark then switch back to original area again

tread block 2

45 sec push/all out (members choice)
1 min walk recovery
45 sec push/all out
1 min walk recovery
45 sec all out

floor block 2

8x single arm step up
8x single leg bird dog row repeat in time for finisher: 45sec plank shoulder taps

 


 Monday -- Rest
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- Office
 Thursday --  OTF 5:45 PM
 Friday -- Maybe an outdoor ride? It's finally nice here! 
  Saturday -- OTF 9:45 AM 
 Sunday -- OTF 9:45 AM 


I have my 2nd Covid Booster today @ 9:10 AM. Shoot me up.  Done!


Featured Photo: 6/30/2021 in my tropical bird of paradise top Caw! Caw! Caw! Caw!

Whizzzzz's Training Log


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