This past week of workouts ended up being a 3 workout week. I was thinking about trying to make it 4, but it was destined to be just 3. But it’s ok because one workout was my family pre-Thanksgiving workout and that should count for more than one! Not only was my family workout awesome, but this past week was also just a great week for me and that’s what I really needed.
Monday’s workout was a power day, and it was a really great day for me. I only get to take a 2 group class on Mondays (unless I take a class during a time I normally don’t), and this one was a perfect 2 group workout. Because it was a power day, things were short and that was perfect when we were at each section of the room for 30 minutes.
For cardio, we had 3 blocks. Each block had the same pattern with a push pace, a pace pace, and then 3 rounds of all outs with recoveries after. The first block had a 90 second push pace, the second block had a 1 minute push pace, and the last block had a 30 second push pace. The base paces and recoveries changed between the blocks too. And all the all outs in the first block were 1 minute, all the all outs in the second block were 45 seconds, and all the all outs in the last block were 30 seconds. These were great little sprints for me on the bike and I was able to get some high numbers with my wattage and cadence. I kept the resistance level at my base level the entire time, but I think that was almost necessary with how often we were changing up what we were doing. I got one of my furthest distances on the bike that I’ve ever done and I felt awesome when we switched to the floor.
The floor was an interesting plan. It was one long block and we started with 3 rounds of bench hopovers to burpees and a 100-meter row. Then we had 3 rounds of push-ups to plank jacks, squats with hammer curls, and a 150-meter row. The last section was supposed to be shoulder presses to stands, plank work, and sit-ups with rotations with 200-meter rows, but I only got through the exercises once in that section so I didn’t make it to the row. I wasn’t going too heavy with the weights because we were moving around so much and I did have to modify things by using the bench, but it was still a great floor block for me. I know it was a lot of work, but because things were switching up so often it didn’t feel like that and the 30 minutes really flew by. I think it was the perfect workout to have right before traveling and to get me ready for my family workout on Thanksgiving.
My next workout was on Thursday for the family workout. We had 5 of us this year at the workout, so it wasn’t our biggest group and it wasn’t our smallest group. This year my dad, brother, aunt, and cousin joined me (next year or the year after my cousin’s oldest kid will be joining us and then we’ll have 3 generations at the workout!). We were at the Folsom studio again, which is where we were last year. And as always it was a partner workout.
The first half of the class was just 6 minutes in each section of the room without partners. We had 6 minutes of cardio with push and base paces, a 6-minute row for distance, and pull-ups on the straps, squats to bicep curls, and pushups on the floor. My family doesn’t row normally, so I think the 6 minutes of rowing was a bit tough on them but they all did great! Nobody stopped the entire time and that was so impressive!
The rest of the class was partnered in groups of 3. I worked with my dad and brother and the person on cardio set the switching. My dad and brother on the treadmills had a .4 mile run and I had 1.6 miles on the bike. The person on the rower just rowed the entire time they were there. And the person on the floor had squats, single-arm snatches, and sit-ups. We weren’t supposed to reset the rower the entire time, but my dad accidentally did it once so we were missing a bit of our distance at the end of class. But it was a fast-moving partner block and we were switching every 3-4 minutes.
And as always, we had to take a family photo with our coach after we finished the class.
We’ve now had this tradition for 6 years and every year our photos make me smile!
I was back to my regular studio for my Saturday workout. This class was a strength-based one and I continued my streak of having awesome workouts! There were 2 blocks in each section of the room and we switched between each block.
Both of the cardio blocks had the same pattern. We started with a 90-second push pace. After a base pace, we had 45 seconds at an incline and 45 seconds at a flat incline at a push pace followed by 30 seconds at an incline and our push pace. We had a walking recovery and then a 30-second push pace and 30-second all out at an incline. The difference between the 2 blocks was the incline we were supposed to use. I used the resistance levels when we were doing incline work, but for the flat road pushes, I just focused on pedaling faster.
On the rower, the first block started with a 250-meter row and 25 pulsing squats. We decreased the row by 50 meters and the squats by 5 until the block ended. The second block started with a 100-meter row and 10 pulsing squats with increasing the row by 50 meters and the squats by 5 each round.
And on the floor, we had the same exercises for both blocks. We had deadlifts, chest presses, single-arm rows with weights, lunges, and seated shoulder presses to stands. I tried to go heavy with the weights, but I think I wasn’t feeling 100% myself and was a bit tired from traveling so I had to go a bit lower than I would have liked.
This week and next week at Orangetheory are the 12 Days Of Fitness and they are supposed to be harder workouts than normal. If you do 7 of the 12 workouts, you get a pair of OTF socks. But only the first 100 people who complete it will get them. I can adjust my schedule to do 7 workouts (and I’m going to see about trying to do that), but I don’t think I’ll be one of the first 100 to do it so I’m not expecting to be able to get the socks. But I’m excited either way about seeing what these workouts will bring and what I’ll be able to do!
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