Monthly Archives: January 2023

I knew this past week of workouts would be a bit different because of my schedule, but it ended up being even more unique than that. I still got in my workouts, but it was also a bit of an adventure.

On Sunday, I went to a late morning workout since I wasn’t sure how tired I’d be after New Year’s Eve. I probably could have done an earlier class, but I’m glad I didn’t have to rush around that morning.

For cardio, we had 2 blocks. In the first block, we started at a base and increased the speed/resistance level every 30 seconds, ending at an all-out. And then we had a 3-minute distance challenge. For the second block, we started with the distance challenge and then did the progressive one after

On the rower, we started with a 250-meter row. Then we rested as much as needed and did another 250-meter row, with the goal to beat the time from the first time. Then we had chest presses with a medicine ball. We repeated that pattern, but the row was decreased by 50 meters every time we did it.

And on the floor, we had 2 blocks. The first block had lunges, reverse flys, and leg raises. And the second block had squats, rows on the straps, and plank dips. It wasn’t as intense of a workout as a lot of the past ones, but I was glad to have something easy for once since I knew I’d be working hard in a lot of other workouts.

Monday’s workout was a tornado class, so we switched between sections about every 4 minutes. And this workout was definitely a new one for me.

I started on cardio where we had a 1-minute push pace, a 1-minute base pace, and then we had rounds of a short distance challenge with recoveries between each one. Then we switched to the rower. We had just started with a 2-minute row when I noticed that someone two rowers away was on the ground. I thought at first that they fell off the rower, which is something I’ve done before, but everyone in the class realized it was something more serious. They had fainted on the rower and we were lucky that there was an ER nurse in the class who was able to help them out. But because it seemed like they had hit their head, the paramedics were called.

Everyone else in the class went into the lobby to wait and see what would happen, and because the paramedics were called, the class was canceled. Almost everyone left because the workout ended, but I decided to put myself on the waitlist for the next class to try to take that one. And while I was waiting for the next class, the person who fainted came out to the lobby. They were ok, and I’m glad nothing more serious happened. I think they might have just been embarrassed at that point, but I know everyone who was in that class was just happy to know they were ok.

When the next class started, technically there wasn’t enough room for the 2 of us on the waitlist, but since we both came from the last class we agreed to share a station so we could at least do some of the workout. So I didn’t do more rowing because I used the bike for both cardio and rowing. But I was just grateful I got to finish my workout. And we shared the floor space which was ok since the exercises didn’t take up that much room. We had the same exercises every time we were on the floor which were lunges, plank pops, squats, bicep curls, and uppercuts. Since I had done some of the first workout as well, I figured it was like I had done 1.25 workouts that day.

Tuesday was a bit harder since I was back to my early workout and it was my 4th day in a row (although not my 4th workout for the week). But fortunately, I wasn’t feeling super nauseous, which I was worried about. I still had some nausea, but it was much more manageable.

We had 2 cardio blocks that had the same pattern. We had a 2-minute push pace, 1-minute base pace, 1-minute push pace at an incline, 1-minute base pace, and 90-second push pace at an incline. The inclines/resistance levels were higher for the first block than the second block, but they weren’t too high for either block.

On the rower, we also had 2 blocks with the same pattern. We started with a 2-minute push row before having a series of 1-minute intervals. In each interval, we had to do 10 reps of an exercise, and then whatever time was left over was spent rowing. In the first block, we had front and back steps and in the second block, we had butt kicks. Getting on and off the rower so frequently was tough for me and I usually only had about 10 seconds left to row each time, so I didn’t get a ton of rowing in outside of the first part of each block.

And on the floor, we had one long block. It was a bit complicated. We had 3 different anchor exercises and 3 normal exercises. We started with doing the first anchor before each of the normal exercises. The next round had the second anchor before each of the normal exercises. And so on. The anchor exercises were shoulder presses, reverse grip low rows, and chest presses. And the regular exercises were walkouts to plank shoulder taps, back extensions, and bicycle crunches. I only got through some of the exercises with the third anchor exercise, but it was still a lot of work.

Thursday’s workout was my last workout of the week, and it was a benchmark class. This time, we had the 200-meter benchmark. I knew I had made a lot of improvements with my rowing recently, but my PR was from before the pandemic when I know I was really strong. So I went into this workout just wanting to do really well on the benchmark but with no expectations.

I started with cardio and for the first two blocks, we had a 4-minute distance challenge. And in the third block, we had rounds of a push pace and base pace with an all-out at the end. But because the benchmark would be after cardio, we were told to go a little easier than normal.

On the rower, the first block was to get us warmed up. So we had rounds of a 200-meter row at a push pace with squats to calf raises after. But those 200-meter rows weren’t supposed to be too crazy because the second block was the benchmark. We had the full 4 minutes to do the benchmark, and it usually is between 30-60 seconds. So I took a few extra breaths before starting just to get calm and ready. I tried to use all the new techniques I’ve been picking up recently and also had to make sure I wouldn’t gas out halfway through. I didn’t look at the time on the screen, only at how many meters I had left. And when I was done, I was shocked.

I took about .4 seconds off of my last PR. I really didn’t think I would PR, but I guess this is proof of all my hard work! For the last block, we had the chance to redo the benchmark if we wanted to, but if we didn’t want to (and I didn’t), we had squats to calf raises and lunges before rowing until the end of the block.

And on the floor, we also had 3 blocks. In the first block, we had high to low rows on the straps and hip hinge swings. In the second block, we had pike to planks and superman planks. I did the pike to planks modified to be like blastoff push-ups. And in the last block, we had single-leg deadlifts, plank pull-throughs, and lateral lunges. I tried to go hard on the floor since I was already done with the benchmark, but I also was a bit tired from pushing myself so much.

For the first week of the year, I had a lot happening in my workouts. I don’t know if this is a sign of things to come, but I have also learned that I can never expect what will happen over the year in my workouts and I guess this really represented that well.

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