#emptythattank

[filkerdave]

In really needed my #OTF today. It was a strength day with Coach @kayhendi at @otfsyosset. I managed to get there later because I thought for some reason it was 8:15 rather than 8:00. That said, I kept the intensity up. I used 60lb weights for the deadlifts (heavy for me but I did it!). And even more exciting was that I felt great on a 1-minute long all-out at 12mph. So good, in fact, that I kept it up for 15 or 20 seconds past time before I went to walk it out. It was only a few weeks ago that I did my first minute plus at 12mph. Now I'm psyched to see how far and fast I can go! #OrangeTheory #CrushedIt #otfsyosset #otfnation #orangetheoryfitness #basepushallout #emptythattank #fitfam

[filkerdave]

And there is is, my last #OrangeTheory workout in #Baltimore for the foreseeable future. It seems like just yesterday that I was standing outside the not-yet-open @otf_harboreast chatting with @tdfit4me and asking how soon the studio would be open and when I could sign up for classes. (Kind of funny, really. I've been involved with both #otfharboreast and #otfsyosset since the very beginning of both studios.) @kayhendi, I guess this means you'll be seeing me during the week at @otfsyosset! Today was an Endurance-Strength-Power day with Coach Katrina. I used 50 pound dumbbells for the chest presses and goblet squats. Heavy, but doable. And for the run-row I kept my push pace runs to 8mph and my all-out at 12mph. It was a great way to finish out my time at #OTF Harbor East. Many thanks to Katrina and all the other trainers and staff there. You helped me push my limits and surpass them. I'll miss you all! #otfhe #otfnation #orangetheoryfitness #basepushallout #emptythattank #fitfam #keepburning #morelife (at Orangetheory Fitness Baltimore - Harbor East)

[filkerdave]

Strength day with Coach @kayhendi at @otfsyosset. I've got to get some kind of knee brace for #OrangeTheory though. The static lunges *hurt* and that affected my running. I was still able to do the all-outs at 12mph though! #otfsyosset #otfnation #orangetheoryfitness #basepushallout #emptythattank #fitfam #keepburning #morelife (at Orangetheory Fitness Syosset)

[filkerdave]

Power says are my favorite #OrangeTheory workout and that's what we had today with Coach @kayhendi at @otfsyosset. Only two short all-outs, so there was no problem doing them at 12mph. The best part was starting and ending with a 4.5 minute run for distance. I set a pretty aggressive speed (for me) for the first one: 8mph. I got to .6 miles in the run and I was feeling pretty good. Kayla challenged us to meet or beat that for the second one. So I started on 8.1mph and then raised it to 8.2 and then 8.3. At the end of the 4.5 minutes I hit .62 miles! Looking forward to the next challenge! (My goal is 7:30 for the next #MileChallenge and I bet I can do it.) #CrushedIt #OTF #otfnation #orangetheoryfitness #basepushallout #emptythattank #fitfam #keepburning #morelife (at Orangetheory Fitness Syosset)

[filkerdave]

One thing about pushing your limits is that sometimes your limits push back. My knee was a little cranky this morning in Coach @kayhendi's class at @otfsyosset this morning. But one of the many things I've learned at #OrangeTheory is that you need to #ListenToYourBody. So I didn't go quite as deep on the lunges (although I didn't cut back on the weights). And rather than run at base after the long pushes I dropped to a brisk walk. On the good side I ran all 4 all-outs at 12mph. We had a 1 minute, a 30 second, and finally a 1 minute followed by a 30 second walk and another 30 second all-out. 1 If you'd asked me when I started #OTF if I could ever do that I'd have laughed in your face. #otfsyosset #otfnation #orangetheoryfitness #basepushallout #emptythattank #fitfam #keepburning #morelife (at Orangetheory Fitness Syosset)

[filkerdave]

#Pandemonium for #AllOutMayhem at @otf_harboreast with Coach Katrina. I was only able to do one of the 60-second all-outs at 12mph, but I'm pretty pleased that I was able to do that! Basically a 3G switch routine/tornado. Challenging but good! #otfharboreast #otfhe #otfnation #OrangeTheory #orangetheoryfitness #basepushallout #emptythattank #fitfam #keepburning (at Orangetheory Fitness Baltimore - Harbor East)

[filkerdave]

I had every intention of taking it easy in Coach @kayhendi's class today at @otfsyosset. I'm not going to be participating in #OrangeTheory #Mayhem because of my travel schedule and I just set a PR on the treads yesterday. But there was a run-row. 30 second all-out row. 45 second all-out run. For each run, the incline went up by 1. I got through 4% at 12 mph! I had to drop to 11mph for 5% and 6%, and then down to 10% after that. I'm glad I have tomorrow off to recover. #otfsyosset #otfnation #orangetheoryfitness #basepushallout #emptythattank #fitfam #keepburning (at Orangetheory Fitness Syosset)

[filkerdave]

I mentioned that the other day at @otfsyosset I set a new PR by running a full minute at 12 mph. Thanks to Coach @kayhendi I beat that today! There was a run-row on the treads: .1 mile interspersed with a 300 meter, 200 meter, and 100 meter row. Then .15 mile with the same rows, then a .2 mile with the same rows. I knew I could do the .1 and .15 at 12 mph because I did .15 during Coach Chris' class on Thursday and the full minute as well, which is just shy of .2. But I wasn't at all sure of the .2. I'd just done 6 all-out runs. But when I started the treadmill, Kayla was watching, and as soon as I hit .14 she was standing on the tread next to me and encouraging me. "Just .05 to go! You can do it! So close! You got this!" I hit .2 miles at 1:03. My legs were on fire. I could barely breathe. BUT I DID IT! That's the longest and furthest that I've ever run at top speed. #OrangeTheory and the #otfsyosset staff have pushed me further than I ever thought I could go. It's pretty amazing. #orangetheoryfitness #otfnation #basepushallout #emptythattank #fitfam #keepburning (at Orangetheory Fitness Syosset)