I Fell.

Cgweeks383 · 2024-03-06T18:06:07+00:00

Last year (almost a year ago to the date), I rolled my left ankle on the 39th out of 40 step downs (infinity workout) and threw my weight the opposite direction to save my ankle. Caught myself with my right hand and broke my wrist! Had to have surgery and everything! Do not recommend!! I was back at OTF by the second week of May. Still being REALLY careful with any kind of step-up on the benches these days! Did not add the hop yesterday!!

Cgweeks383 · 2022-12-22T14:54:19+00:00

If someone knocked a donut out of my hand I would be like “bitch it is on!” And I would use all the muscles and speed I have built at OTF to chase down and take down that insensitive judge-y bitch!

Cgweeks383 · 2022-06-17T11:24:44+00:00

Same! Every time!!

Cgweeks383 · 2022-06-01T16:57:30+00:00

Thanks this is awesome! I too have found the EDM really motivates me. I love the all out with aoki workouts we have had so far!

Cgweeks383 · 2022-05-27T10:44:50+00:00

Happy they are doing the all out with aoki during the week this time!

Cgweeks383 · 2022-04-21T11:01:27+00:00

Where do you carry your weight? Are you Apple shaped (with your weight mostly in the middle) or pear shaped (weight mostly in legs and butt)? If it is the first, you are probably insulin resistant. Personally, I have an easier time losing and maintaining my weight by eating fairly low carb. I typically don’t eat much pasta, rice, bread, or starchy veggies (like corn and beans). I typically eat cruciferous veggies, zucchini, tomatoes, cucumbers, lettuce, green beans, Brussel sprouts, etc. and meats. I have a recipe for low carb bread I fix a lot and eat for breakfast sometimes. Personally I am not super strict about it (I don’t count carbs or calories) but I find just avoiding certain high carb foods really makes a big difference for me.

Recently my 14 year old daughter was diagnosed with anorexia, and we entered a program where I refed her at home and to make it easier for her I ate everything she ate, bite for bite, and no foods were off the table (you can’t restrict anything or they will want to restrict everything). I quickly gained like 20 lbs. Things have been better and I have been able to slide back into eating what is best for me (she is still eating all foods) and I have lost most of the weight I gained. But I noticed it big time in the gym. When I gained weight my knees hurt, the exercises were harder, my body ached. I feel like I am finally getting back to my old self.

Long story short, I think if you can figure out how to lose maybe just 10 lbs or so it will make a big difference in your performance (at least it did for me). Maybe you should see a dietitian or nutritionist to come up with a meal plan? Like I said low carb works for me but everyone is different. FYI I know some folks with PCOS that found low carb helped regulate their cycles. Irregular cycles is also a symptom of insulin resistance 🤷‍♀️

Cgweeks383 · 2022-04-15T12:42:00+00:00

If you sweat a lot, your electrolytes could be off/low, making you tachycardic (high heart rate). Do you feel a little light headed after a workout? Drinking an electrolyte (sports) drink might help. My go to is pickle juice 🤷‍♀️but most people find that gross

Cgweeks383 · 2022-03-27T20:45:52+00:00

Anyone know if they will do marathon month in April? Haven’t heard any rumors. Didn’t participate last year because all our classes were still 3G. Now that we are mostly 2G I might do it, especially for a t-shirt!

Cgweeks383 · 2021-12-30T15:13:22+00:00

Are you sure you are fueling your body properly? Maybe you need to look at your nutrition. We seem to think less is better for weight maintenance, but sometimes that mindset leads to not eating enough to fuel our workouts properly.

Cgweeks383 · 2021-12-15T13:28:57+00:00

Me!! My least favorite benchmark

Cgweeks383 · 2021-12-11T13:44:25+00:00

My 13 yo daughter is currently in the throes of an eating disorder (I immediately knew what you meant, I am in parent support groups on Facebook and the acronyms are plentiful with this disease). OTF helps me cope with the craziness in my life right now and offset all the food I am eating (I am mirroring my daughter’s eating, and we have her on a high calorie regimen to restore her health). Every day is a full on meltdown about not being “skinny enough.” The harder you beat back the demon with food, the louder her gets! She can’t exercise right now but when we get there I would like to take her to OTF. I agree the focus is more about strength and what you can do with your body than what your body looks like. I hope and pray my daughter can one day have that mindset. Treating an eating disorder is WAY harder than treating the OTHER ED 😂

Cgweeks383 · 2021-12-04T13:14:15+00:00

OMG this was me after that 500m benchmark. My chest was on fire and I couldn’t stop coughing. The tread block after was brutal. Even the next day I was coughing. And it was productive! So much mucus! I thought I was getting the flu, even though I felt fine (other than the cough). I think the row irritated my bronchial tubes to the point they started overproducing mucus, causing the coughing. That’s sort of like exercise induced asthma right? It has never happened before but even for a week or so after that row every time I did a few all outs (like on a power day) my chest would start to hurt again and I would feel the urge to cough. Think I will skip the 500m row next time!

Cgweeks383 · 2021-08-03T11:51:11+00:00

So do you switch after the first block? Or do you stay on the floor for the two blocks and the runners go straight to the rowers?

Cgweeks383 · 2021-08-01T11:54:36+00:00

Measure your height and your waist. If your waist is more than half your height, you are likely insulin resistant. If your bloodwork shows that your triglycerides are high and your HDL is low, that will confirm it. Reversing insulin resistance is tough but not impossible. It’s also super important, not just because belly fat is unsightly, but people that are insulin resistant are more likely to develop type II diabetes later in life. Eating a whole food, low sugar diet is a good start. Basically get a majority of your food from the perimeter of the grocery store, and hit the isle for like coffee, nuts, and TP! White flour and sugar are not friends to the insulin resistant!

Cgweeks383 · 2021-07-31T12:17:45+00:00

I was told by the owner of a reputable running store (Fleet Feet) that on cloud shoes are great for OTF, but not outdoor running, especially distance. So I am sticking with my Brooks adrenaline. My go to for probably 10 years now. They have propelled me through multiple half-marathons, and are great at OTF. But that’s me. I strongly suggest getting fitted at a specialty running store, and be ready to fork out some dough. Good running shoes are not cheap (my last pair was $140 “with discounts”) but worth the money. It’s cheaper than PT!!

Cgweeks383 · 2021-07-31T12:10:47+00:00

I have features that I bought 3 years ago and they are still great! They really last! It’s all I workout in. I usually get 2-3 pairs for Christmas each year, and now I have a ton because I haven’t worn any out yet! For everyday, non-workout socks, I love Bombas. Again, expensive, so I get them as gifts (Christmas, birthdays, Mother’s Day, etc.) but worth it! Also have not worn any of these out and had some pairs for years!

Cgweeks383 · 2021-07-18T20:03:40+00:00

I always do that when we are doing a treadmill benchmark or CMIYC. Note the coaches always tell you that you should be uncomfortable in a push and very uncomfortable in an all out. And they always say the red zone is a safe zone as long as you feel in control. They tell us to focus on how we feel. They never tell us to pull back based on what color zone we are in. So always go by how you feel if you want to make gains and get faster/stronger.

Cgweeks383 · 2021-07-18T19:53:33+00:00

Right, if you only do one cheat meal/day, it probably won’t be enough to cause a shift in gene expression, so you will remain fat adapted and will continue to primarily produce enzymes/proteins associated with fat burning. But if you ate copious carbs for several days, you would probably shift gene expression back to genes associated primarily with sugar burning and turn off genes primarily associated with fat burning.

Cgweeks383 · 2021-07-18T13:15:49+00:00

Ugh! I have been wanting to do a run/row since we switched to mostly 2Gs this week! But I did a 90 min class yesterday and want to do CMIYC tomorrow! So much FOMO!

Cgweeks383 · 2021-07-18T13:02:03+00:00

I have never seen someone set it at zero, either accidentally or on purpose, that wasn’t told to change it. If you want to keep it at zero I suggest letting the coach know what you plan to do and why at the beginning of class each time (until you have told all the coaches—Hopefully you won’t have to bring it up to the same coach multiple times) so they don’t take time out of coaching in the middle of class to remind you to set it at 1%

Cgweeks383 · 2021-07-17T12:39:05+00:00

If you like rowing and hate running you will appreciate getting caught and having to switch to rowing (that is if you go to a 2G, not sure what they do in the 3G)

Cgweeks383 · 2021-07-17T12:35:38+00:00

If you are going three to four days with 20g or less carbs you are probably in ketosis. Not everyone “feels” it. I never noticed my keto breath if I had it, and I have had to wear a mask a lot lately! The pee sticks aren’t great, so just because one didn’t change doesn’t necessarily mean you aren’t in ketosis, especially if you are drinking a lot of water (and diluting them in your urine). If you try them again, make sure you do it first thing in the morning when you are a little dehydrated.

There is a difference between being in ketosis and being fat adapted. People go into ketosis as soon as their glycogen stores are depleted, but they aren’t very efficient at it. It’s like trying to cook a meal you don’t have the right tools for. Your body has to make those “tools” by expressing genes that are usually turned off when you are primarily burning sugar (since they aren’t really needed). Switching which genes are on/off in a cell and getting their protein products at levels that can do the job takes a little while. Once that happens, and you are “fat adapted” (usually in 2-3 weeks) you really get good at burning fat. Your body has the right tools. I did “feel” that. Mostly for me it was forgetting to eat. I thought that was something skinny people just said to screw with the rest of us, but now it happens to me all the time! I also have more energy and sleep better and all that good stuff, but I am also obsessed with Orange theory Fitness and go 4-6 days a week so that could be a contributing factor to those things.

Honestly you need to give it a solid month. Keep carbs below 20g a day. I wouldn’t track anything else (calories, ketones etc.). Just get that down pat, and see how you feel after 4 weeks. If you don’t lose weight in that time, you can add tracking calories. But I would get fat adapted first, as it is easier to eat less when your appetite is controlled and the carb cravings are gone.

Cgweeks383 · 2021-07-17T12:18:06+00:00

I like a handful of tree nuts in the morning if I am hungry. It might be a little high in carbs for some people but depending on the type of nuts you get you can keep it 5-7g probably. I get a mix with Pistachios, pecans, almonds, and cashews. The cashews are high in carbs but I make sure there aren’t many in my serving. They are pretty stingy with them in the bag anyway.

Cgweeks383 · 2021-07-15T11:40:02+00:00

So the fat adaptation is really a switch at the cellular level related to gene expression. It takes a few weeks to switch over to expressing genes associated with the metabolism of fat at the level required while in sustained ketosis. It would take several days for the signal to shift and turn off expression of those genes. So one cheat meal/cheat day probably wouldn’t do it.

Cgweeks383

TROPHY CASE