Tag Archives: Orangetheory

After having 2 weeks back to back of weird workout weeks, it was nice to get back to my normal schedule. Having a routine sometimes is frustrating, but it also is nice to know what to plan for. And I was glad to be getting back to it (although I have realized that soon I’ll have another weird workout week coming up). The only thing that worried me about this week was I knew it was probably going to be a tough one. Not only was I expecting to have some pain and nausea issues, I knew Monday might be tough since it had been a while since I worked out.

Monday’s workout would have been a tough one even if I hadn’t had a long break. We had a 23-minute row, which felt like something from Hell Week. Since I started on cardio, I didn’t have to start with the row. I started with the cardio/floor work.

For the cardio/floor work, we had one long block. It started with a .25 mile with cardio (1 mile on the bike) and then we had our floor exercises. We had hip hinge swings, chest flys, tricep extensions, push-ups to knee tucks, rollouts, and v-ups. Then it was back to cardio to repeat it the same way. I made it through 3 rounds and was feeling pretty good considering, but I knew the rower was going to be much harder.

The rower was a solid 23-minutes of rowing. But it was broken up into a few sections. We had team rows where one person set the pace and everyone was supposed to row in unison, recovery rows where we could rest but keep rowing, and 500-meter rows on our own. It was not easy and it was a big challenge. The team rows were really challenging because it wasn’t easy to see the person setting the pace and it was easy to get out of sync. I ended up being the pacer for the row for the last team row and that did make it a little easier on me.

Wednesday’s workout was a power day. While I had recovered from not working out for a while, I was dealing with nausea. But power days seem to be one of the easier types to deal with when I feel off.

For cardio, it was all set at our own pace. We had different distances we were supposed to do with recoveries after each distance. I kept my resistance level on the bike at my base level just to keep things easy for me. And I tried to not take a break doing each distance unless I was really nauseous. Fortunately, the distances were pretty short so I was almost always able to do that.

On the rower, we started with a 300-meter row with frogger squats after. We went down 50 meters on the row but then did that distance twice. Each time we went down in distance we added another round. I was doing ok with the rowing at first, but my nausea really started to kick in so I had to take it easy toward the end of the block.

And on the floor, we had 2 blocks. The first block had skier swings, hip hinge low rows, and Y raises. And the second block had clean to presses, pop jacks (which I modified using the bench), and low rows on the straps. It wasn’t my best floor block, but it wasn’t my worst either.

Friday’s workout was an endurance day, and it was also my toughest day. I was feeling so rotten and my medications didn’t seem to take the edge off of anything. It really became a day to just get through the workout and not focus too much on what I was doing and how much effort I was putting into it.

The cardio was rounds of push paces to all outs. I kept my bike resistance level at my base level and just tried to keep pedaling. I was taking a lot of breaks and the only sweat I had was from nausea. It was one of the worst cardio blocks that I could remember and honestly, I hope I never have a cardio block like that again.

The rower block started with rounds of 150-meter rows with tricep work in between each row. We did that until the end of the first block and then we looked at the distance on the rower. The second block was to repeat the distance from the first row and then there were more exercises. I didn’t actually finish rowing the repeat distance so I don’t know what everyone else did after that. I just worked on rowing and taking the multiple breaks I needed.

On the floor, we had a lot of lower body work. We had single leg sit to stands, swing lunges, and step-ups (which I modified to be regular lunges). We did those on both the left and right side and then we had core work with double crunches, sit-ups, and bicycles. The floor work went much better than the bike or rower, so it was nice to end on a slightly better note after a pretty bad workout.

Saturday’s workout was a strength day, and even though I was still feeling off I decided to make an effort and use the resistance levels on the bike. I was still going easy on myself, but I was trying to push myself a bit more than I had the day before.

Cardio had 2 blocks. Both blocks started with a 2-minute distance challenge and I kept the resistance level at my base level for those. Then we had a 3-minute hill with decreasing incline every 30 seconds. I used the resistance levels for this part and I did use the levels I was supposed to use. And each block ended with an all out which I did at my base level but working on pedaling faster.

The rower was all about stroke drills. Stroke drills are when you go slowly and focus on maximizing the distance with each pull on the rower. We started with 15 strokes and then we had overhead presses with the medicine ball. We repeated the 15 stroke round before moving to 14 strokes (and repeating that before decreasing). I like stroke drills because it gives me time to focus on my form. And I think this was the best rowing option for me when I wasn’t feeling great.

And on the floor, we had 2 blocks. The first block had seated bicep curls, low rows, and plank work (modified by using the bench). And the second block had overhead tricep work, chest presses, and toe reaches. This wasn’t that bad of a floor block for me, but I also know that I wasn’t pushing myself as much as I had with cardio. But I have to be gentle with myself sometimes and this was one of those times.

I’m looking forward to hopefully feeling better this week. I know the beginning of the week will possibly be bad, but that should hopefully end just in time for Hell Week to start! I know Hell Week will be hard, but I do look forward to it as it is a great way to challenge myself. And hopefully, I’ll be able to accomplish some really awesome things during those workouts.

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This past week, I only had 3 workouts. There was a time not that long ago that working out 3 times in a week seemed like a lot. Now, it feels weird to not have my 4th workout. But this was done for a good reason. This week, I’ll be hitting a milestone workout and because next week is also a 3 workout week (with a weird schedule), I had to skip a workout last week so my milestone class was in a class I usually take. But just because I had only 3 workouts doesn’t mean I didn’t work hard.

Monday’s class was a strength class. It was also my first workout after I hurt my back/hip, and I was a bit worried about how I would do. I already know a lot of modifications for my hip issues, so I figured I would do those and then just see how my back felt while doing other things and modify them from there.

Usually, strength classes have a lot of incline work, but this time it wasn’t too much. We had 2 cardio blocks and each block only had 1 hill. The rest of the work was regular base, push, and all out paces. I used my all out incline to be my hill work, which worked out well for me. I was able to do some work on increasing my pedaling speed, even with added resistance, since I wasn’t as worried about what I would do for my hill work.

For the floor work, we had an interesting format with doing multiple rounds of low reps for a few exercises. The first block had chest presses, deadlifts, pike situps, and then a 250-meter row. The second block had hip hinge low rows, shoulder presses, and side planks. The chest presses and hip hinge low rows were both done as 3 rounds of 5 reps with 10 seconds of rest between each round. It was hard to do some of the floor work because of my pain, but I was able to get it done. Sometimes I had to take a little extra break time, but I always got back to it to finish out the exercise.

Wednesday’s workout was a workout to get us ready for the Everest Challenge. I will actually be missing that workout because of my schedule this week. I’m not sure if I’m sad about missing it because I like to challenge myself or a bit happy because it’s not my favorite challenge. But either way, I’m glad I had the Everest prep day so I got to do a mini-Everest workout.

For cardio, we had a modified version of what the challenge is like. We started with 6 minutes of increasing the incline/resistance level every minute. Then we had a walking recovery before going back to the incline/resistance level we ended at and working out way down the levels to get back to flat incline. I did start my bike resistance level lower than my normal base is to make sure I could keep increasing it every minute. And it did feel really tough when I got to the top, but it wasn’t the highest level I’ve worked at. Considering that I was still dealing with pain, I was impressed with what I was able to do.

For the rower, all of the rowing was 200 meters. We were supposed to do different types of squats with a medicine ball after each row. We started with regular squats and had rounds of 5, 10, and 15 reps. Then they were supposed to be squats to overhead presses (with the same rounds of reps). I modified that one to just be overhead presses because the squats were starting to hurt. And the last exercise between the rows was supposed to be jump squats with the medicine ball, but I just skipped doing those and rowed more.

And on the floor, we had 2 blocks. The first block had chest presses on the straps, high rows with weights, and plank work. And the second block had tricep extensions on the straps, low rows with weights, and side plank extensions. These exercises weren’t as hard on my back as the Monday exercises were, but they still were tough and I had to rest a lot more often than I’m used to.

Friday’s workout was also a strength day, but just like Monday, it didn’t have a lot of incline work for cardio. It was also the first day that I didn’t have to think too much about my back/hip hurting. I was still in pain, but the pain was finally closer to what I’m used to dealing with every day.

For cardio, we had 2 blocks that were similar. We had a long push pace, a base pace, another long push pace, a base pace, and an all out. In the first block, the long push paces were 2.5 and 2 minutes. And in the second block, the long push paces were 1.5 and 1 minute. And the second block had the all out at an incline, which was the only incline work that we had for all of the cardio work.

On the rower, it was supposed to be long rows plus jumping jacks. I can’t do jumping jacks when I feel great, let alone when I’m still in a little pain. So instead of doing them, I spent the entire block just rowing. I tried my best to only take breaks when it was supposed to be when I would have been doing jumping jacks, but I was tired. The first row was supposed to be 1000 meters, then 500 meters, and 250 meters. I wasn’t able to do 1000 meters without a break, but I had also worked hard during cardio which made me feel ok about taking those breaks.

And on the floor, we had 2 blocks as well. The first block had sumo squats while holding a weight, shoulder presses with weights, hip bridges, and bird dog planks. And the second block had deadlifts, bicep curls, and plank pull-throughs. The only real modification I made was with the bicep curls. I’ve learned that my form isn’t as strong when I’m doing both arms at the same time. So even if they aren’t single arm bicep curls, I do those instead since I know I can lift heavier and do the exercise with the best form. For all the work except the shoulder presses, I tried to go heavy with my weights. I wasn’t doing the heaviest weights I’ve ever done, but I was close.

It really was weird to not go to workout on Saturday. I’m so used to my routine and I had to think about not putting on my workout clothes as I got ready to log in for work. And I did miss not having my workout, but I know it’s for a good reason. This week will be a huge milestone and I’m so excited about it!

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I knew 2 things going into this past week of workouts. First, I would still be dealing with nausea and pain and I know how much that affects my workouts. And second, I was going to be doing the Dri–Tri on Saturday. The Dri-Tri is going to be a separate post because I have a lot of say about how that went. But for my regular workouts, I knew that I had to find a balance of getting ready for how intense the Dri-Tri is and taking it easy so I’m not too tired by Saturday. The nausea actually helped me balance that since the days I was feeling the worst had to be easy days.

Monday’s workout was a power day, and it was the worst nausea day of the week.  I’m glad it was a power day because I knew things wouldn’t be as long and there would be more opportunities to have a bit of a break.

For cardio, we had 3 blocks that all had the same pattern. We had a push pace, an all-out, a walking recovery, a push pace, a base pace, and an all-out to finish the block. The times of each interval switched up between the blocks but having the same pattern was helpful. I did play around with the resistance levels on the bike for the long push and all-outs, but when the intervals were shorter I just focused on pedaling faster.

On the floor, we had 2 blocks. The first block had pullovers with weights, sit-ups to squats, lateral raises with weights, and bench hop overs. After doing one round of the exercises, we also had a 200-meter row. I tried to go a bit heavy with the weights even though it was a power day because I wanted to make up for what I couldn’t do on the bike. And when I had the 200-meter row, I ended up being pretty slow. The second block had single-arm weighted work, plank low rows with weights, and squats. There was also supposed to be a 200-meter row at the end of each round, but because I was struggling by that point I skipped the row.

Wednesday’s workout was an endurance day. I was finally starting to feel better so I was able to do more than I could on Monday. The cardio block was one long block that had rounds of push paces with base paces after. All of the base paces were 1 minute, but the push paces increased every round. We started with a 30-second push and went all the way up to a 3-minute push. And the cardio ended with an all-out. I was feeling really good during the cardio block and it helped me feel a bit more confident about the bike portion of the Dri-Tri.

The rowing was a single block. We started with a 500-meter row and then we had squats with front raises using the medicine ball. We repeated it with a 300-meter and 100-meter row. Then we went back up the rows with 100, 300, and 500-meter rows.

And the floor was 1 block but it had 3 mini-blocks within it. Each mini-block was supposed to be done 3 times before moving on to the next mini-block. The first mini-block had bicep curls and skier swings. The second mini-block had lateral raises and hip hinge swings. And the last mini-block had lunges and hip hinge high rows. All of the exercises were with weights, but I wasn’t going too heavy because it was a lot of work and a lot of reps.

Friday’s workout was a power day and it was my last workout before the Dri-Tri so I knew I had to make sure I didn’t go too hard. Power days are easy to push myself, but if I did that then my Dri-Tri would suffer. And I was finally not feeling nauseous so I was optimistic that I wouldn’t be nauseous for the Dri-Tri, which I was afraid of.

Cardio had 2 blocks with similar formats. We had a push pace, base pace, all-out, walking recovery, and then 2 more all-outs with walking recoveries. The first block had 1-minute intervals and the second block had 30-second intervals. I did work with the resistance levels for the first block but skipped them on the second to focus on pedaling faster. I knew with the Dri-Tri that I wouldn’t be using the resistance levels so fast pedaling was important to work on.

The rowing was also 2 blocks. The first block started with a 200-meter row and then we were supposed to do lunges with medicine ball raises, but I modified those to be squats with medicine ball raises. Then we had a 150 and 100-meter rows with the same exercise between each row. The second block was timed rows with the same exercise, but I wanted to get some extra rowing time in to be ready for the next day. So I just rowed as long as I could without breaks for that block. I was feeling discouraged because I wasn’t able to row that long without a break, but I tried to remember that in the Dri-Tri the rowing would be the first thing and I wouldn’t be tired from the bike.

And the floor also had 2 blocks. The first block had deadlifts, reverse lunges to hops (which I modified by using the straps), hamstring curls (which I switched to hip bridges), and rollouts on the ab dolly. The second block had lateral lunges, skater lunges, and knee tucks on the ab dolly. I could have gone heavier with the weights, but just like everything else for that workout, I was trying to go easy so I wouldn’t be tired the next day.

Even though I had some struggles with my workout week last week, I think I worked through them the best that I could and they even might have benefitted me. I didn’t overdo things before the Dri-Tri, but I felt like I got a lot of good work done that prepared me for it. I still had a little hesitation about how I would do with the Dri-Tri, but I felt as prepared as ever for it. And I’ll share how it went on here tomorrow.

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This past week of workouts wasn’t a great one for me. I knew it was potentially going to be bad because of my pain and nausea, and that’s what happened. But I’ve got the Dri–Tri coming up and I want to be as prepared for it as I can be. So I just had to work through how I was feeling and do my best.

Monday’s workout was a partner workout. We had a total of 4 blocks, and 2 of them were partnered ones. It was a good partner day, and I thought it was a good variety for the workout.

For both partner blocks, the rower set the pace and switching. For the first block, the rower rowed 200 meters and then they switched with the partner using cardio. We did that for 10 minutes and didn’t reset the rower the entire time. For the second partner block, the rower rowed for 1 minute before switching. Again, for the full 10 minutes, we didn’t reset the rower. The goal was to try to get more meters rowed in the second block than in the first. My partner and I didn’t quite make it, but we were close.

There was also a regular cardio and regular floor block. For cardio, it was rounds of push to base paces. We started with a 3-minute push and it went down 1 minute each time. The base paces were 1 minute every time. And at the end of the block, we had a 1 minute all out. And on the floor, we had step ups, shoulder presses, and mountain climbers. The regular blocks were a nice break from the constant switching during the partner blocks.

Wednesday’s workout was a strength day. It was also a switch day and we had 2 blocks at each section of the room. I was starting to deal with nausea so it made things a little tough for me. But it did help that it was a switch day so I had a few extra breaks.

Cardio was a lot of hill work. Both blocks were the same. We started with a 1-minute hill, then a 90-second hill, and ended with a 2-minute hill. Between each hill segment we had 45 seconds to recover at a flat incline. I did play around with the resistance levels on the bike, but I didn’t go as high as I would have gone if I was feeling ok. But I still did more than I would have done if we didn’t have hill work.

On the rower, the first block was distance rows with medicine ball squats. We had a 100-meter row, 300-meter row, and 450-meter row. I just got through those when the block ended. And the second block was timed with cardio with doing the rows while the treadmills were doing the hill work and then we were supposed to do the medicine ball squats again while cardio had their recoveries. But I was feeling pretty rotten by that second block so I skipped the squats and just did recovery rowing.

And on the floor, we had a block of upper body work and a block of lower body work. The upper body work block had chest flys, chest presses, and single arm low rows using the weights. And the lower body work block had deadlifts, sumo squats, and plank reaches. I tried to go heavy with the weights as much as I could, but for the upper body work I had to go down to lighter weights because my arms were feeling oddly weak.

Friday’s workout was a benchmark class. We had the 12-minute run/bike for distance. I knew going into the class that I wasn’t going to break a record because my nausea was hitting me really hard. I had a goal idea in my head, but I also set it very low because I knew it would be tough.

My plan for the 12 minute distance challenge was to try to use my usual push resistance level on the bike as long as I could. I only lasted about a minute before I went down to my base resistance level. I was able to stay at my base level the rest of the time and never had to go below that. And I tried to do little intervals of pedaling harder when I wasn’t feeling too sick. That plan ended up working out because I did go further than my goal distance which was nice. I was still pretty far off from my past benchmark distances, but I tried to remember that those were done when I was feeling better.

The rowing block was supposed to be rounds of rowing with either frogger squats or lunges between each row. I don’t usually do the lunges during the rowing blocks and I didn’t feel like doing squats as those have been making my nausea worse lately. So I just spent the entire block rowing and taking breaks when I needed to. It wasn’t my best rowing block (and I’ve got the Dri-Tri soon so that worried me), but I had to keep reminding myself that I was not feeling like myself and I had to go easy.

And on the floor, we had 1 long block. We had bicep curls while balancing on one leg, weighted double crunches, push up to knee tucks on the ab dolly, roll outs on the ab dolly, single arm low rows, and triceps on the straps. I had to make a few modifications with the work. I did the push ups with my hands on the bench and did mountain climbers instead of knee tucks, I did the roll outs on the straps, and I did both arms for the low rows together because my balance was feeling off. I don’t love that I had so many modifications, but at least they felt like they weren’t too off from what we were supposed to do.

Saturday’s workout was an endurance day, and it was designed to be almost like a prep for the Dri-Tri. When the coach asked how many of us were doing the Dri-Tri, I was the only one who said they were doing it. It was pretty funny to see I’m the only one going for it from that class, but I was extra appreciative of the prep class.

Because I wasn’t feeling great, I was cautious about the workout. For cardio, we had 3 blocks that had the same pattern. We had a push pace, base pace, push pace, and all out. The second push pace got longer each block. I was using the resistance levels on the bike, but when we had the all outs I just kept it at my push level and worked on pedaling faster. I had to take breaks from time to time during each block, but I tried my best to push through them because I know I need my endurance to be up a bit for the long bike ride that I’ll have for the Dri-Tri.

On the rower, we were supposed to have long rows and then jumping jacks. I knew that I wouldn’t be able to do jumping jacks (I barely can do them when I’m feeling great), so I spend the entire block just rowing. I took breaks when I needed to and I needed to do it a lot. I was having some horrible waves of nausea on the rower and it was getting pretty bad. But I did stick it out and got a lot of rowing practice in.

And on the floor, we had all body weight work. A lot of it was supposed to be done while standing on the bench, and I had to modify them to be done on the floor. With my modifications I had single leg bench sit to stands, single leg reverse lunges while using the straps for balance, lunges with high knees while using the straps for balance, and scissor kick crunches. Just like on the rower, I needed a lot of breaks, but I made it work.

This week, I have the Dri-Tri at the end of the week. Hopefully, my nausea will be done by then, but I know there’s a bit of a chance that it won’t be. But I just have to hope for the best and see what I can do.

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This past week of workouts was another good one for me. I’m so glad that I’m getting a little bit of time of feeling normal and good when I dealt with so many weeks with nausea and pain. I know that I’m about to have the nausea and pain again, but I’m trying to take advantage of the time before that. And I feel like I did that for sure in my workouts.

Monday’s workout was an interesting one. It felt like a run/row but technically it wasn’t. During the cardio and rowing blocks, we switched back and forth every 2 minutes. For cardio, we had increasing incline/resistance levels each time we were there. I did work on increasing my resistance level on the bike since I hadn’t done a lot of that recently. On the rower, we had a 100-meter row to start and we increased the rowing 50 meters each time. And between each row, we had squats.

On the floor, we had 1 long block. But within the block, we had main exercises and add-on exercises. The main exercises were chest presses, hip hinge rows with weights, and shoulder presses. We did each of the main exercises twice and after it, we either had crunches or side crunch heel taps. Then we moved on to the next main exercise. It was an interesting format and a bit different from what we normally do.

Wednesday’s workout was a benchmark prep class. We have the 12 minute run (or bike) for distance later this month so this was a workout to get ready for it. For cardio, we had 2 rounds of 5 1/2 minute runs (or bikes) for distance with a 1-minute recovery between them. I kept my resistance level at my base level because I wanted the focus to be on biking the entire time and not being at a higher resistance level. It worked out well for me and I was proud of myself for what I was able to do. I did get a little further on the second one, but that’s how it normally goes for me.

On the rower, we started with a 90-second row for distance. Then we rowed 50 meters less each time we rowed and we had squats with the medicine ball between each row. My rowing wasn’t that strong that morning so I didn’t get as far as I should have in the 90 seconds. So I used 300 meters as the distance instead so I would have easy numbers to remember when I kept taking 50 meters off.

And on the floor, we had 1 long block with 2 mini-blocks in it. The first mini-block was bicycle crunches and hip bridges for 3 rounds. The second mini-block had suitcase squats, single-arm shoulder presses, leg balance curls, and chest presses. I wasn’t going too heavy with the weights for the upper body but I did do heavier weights for the lower body work to make up for that a bit.

Friday’s workout was a strength-based class. I feel like we have had a lot of those lately and it’s having me make up for all the time I wasn’t using the resistance levels on the bike. This time, it was a lot of resistance level changes. We had push and base paces at incline/higher resistance levels with some base paces at a flat incline between. It wasn’t easy because I was getting the resistance level really high on the bike and I wasn’t able to pedal as fast as I’m used to. But it was a good thing to do since I needed to get some resistance work in my workouts again.

On the rower, we had 2 blocks. The first block had 3 rounds of a 300-meter row followed by 10 frogger squats. We weren’t supposed to reset the rower during the  block so we were higher than 900 meters when we were done. The second block was to row the distance from the first block total. Then we had squats when we finished that. It was hard to row for that second block and I did have to take some breaks. But I did get it done before the block ended.

And on the floor, we had 1 block with mini-bands and one without. The mini-band block had squats with weights, lateral walks, and plank toe taps. The other block had goblet squats, tricep kickbacks with weights, and leg raises to crunches. The mini-band work was hard on my hips and I was starting to have some hip pain, but nothing unexpected for me. The second block was much better for me and I was able to use some heavy weights.

Saturday’s workout felt like a tornado workout because we were switching every 4 minutes or so. We were constantly moving which is something I like in my workouts. It doesn’t give me enough time to get tired and I feel like I work harder.

For cardio, we had the same block every time. We had a push pace, base pace, all out, recovery, push pace, and all out. That’s it. All the intervals were 45 seconds or 30 seconds. The recovery didn’t even feel like a recovery because it was so quick. And because we were doing such fast intervals, I didn’t change the resistance level on the bike during the workout. It was just easier to keep it the same for the entire time. But that meant I had to focus on pedaling faster when we had a push or all out.

On the rower, we had a similar format for all the blocks. For the first 2 blocks, we had a 200, 150, and 100-meter row. Between the rows for the first block, we had squats with the medicine ball and I did do those. For the second block, we were supposed to do lunges. But because it’s not easy for me to get on and off the rower and lunges are already tough, I skipped those and just rowed for the block. The last block was all 100-meter rows and we were supposed to do both squats and lunges between each row. I just did the squats between my rows.

And on the floor, each block had 2 exercises. Since we didn’t have that much time, it was better to only have 2 exercises to worry about. We had clean to presses with weights, squat jacks, lunges with a hop (I used the straps to help with those), high rows on the straps, pop jacks, and sit-ups. It was hard to not take too many breaks because I was tired, but I didn’t want to miss out on that much workout time either.

I was feeling really proud of myself after each workout this past week. I worked really hard and I felt it in my body too. I had to be a little gentle with myself on my rest days and I did work on taking care of myself. But having muscle soreness is something I consider a positive because it is proof of what I did. And I’m hoping I have the same this week in my workouts. And I’m extra excited about this week of workouts because my parents are going to be in LA and my dad is joining me for a class! I can’t wait to see how my dad and I challenge each other and what he thinks of the Culver City studio!

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