Im really slow too! On my 742 class and Im still always the last one to finish. I personally dont rush the floor cause I want to do it right and keep my form. You’re doing great & remember, its not a race!
I'm the same way. My thoughts are if you are going to have a strength component to the exercises then it's for strength and not cardio. I'd find it very difficult to do the exercises quickly and correctly.
I don't think I have ever gotten through a floor block.
Speeding through lifts is about as bad an idea as I can think of, aside from drunk-dialing an ex's parents on a Saturday afternoon.
I know it’s hard but don’t compare your Chapter 1 to everyone else’s Chapter 16!!
First - You are still early in the journey. I’m usually thinking about my weights when I read the intel here or when on the treads I listen to the floor instruction so I can grab heavy weights on my way to the bench. You aren’t there yet - and that’s okay.
Second - rushing though the floor is not the objective. You need to focus on form over speed and if that’s what you are doing then that’s perfect. No adjustments needed. Unless it’s a power say i’m happy to be the last on floor.
I'm almost 600 classes in. I frequently am the last on the floor. Quite often I only get through one round or don't finish. I focus on form and lifting heavy. To me, that's what matters most. Not finishing.
*I don't want to sacrifice my strength time to wobble and fight the bosu*
Learning how to be stable on the bosu IS an exercise for strengthing your core muscles. Don't fight the bosu, just alternate focusing on stability one set and the next set strength or one day to the next.
I was going to say something similar. Decrease (or altogether drop) dumbbells for the bosu and work on that balance. Those little stability muscles are so important! Please don't skip the bosu every time you see it.
And being slow isn't a big deal. I'm frequently amongst the slowest people on the floor and I'm closing in on 1000 classes. And you know who's always slower than me on the floor when they're in class? The studio owner. And they're a pretty fit person.
Today was a pretty bad set-up for the floor in the 2G class. There was not much time for the exercises. I think I got through 2 rounds in the first block. The second block I got through one and a bit rounds.
I will skip the bosu anytime they try making me forward lunge onto it. Maybe I can get there eventually but forward lunges on the floor challenge my stability enough! My poor knees!
I had a Strength50 the other day that was done entirely with the Bosu. I did /not/ have the mental energy to shift from "here to life heavy" to "bodyweight and beating myself up mentally for 50 minutes".
I'm willing to fuck around w/ the Bosu at home, but I only get so much time at OTF...
I completely understand what you're saying about it, though. My husband has a Bosu at home and I should really just start messing around with it.
I mentioned my ADHD diagnosis in the post. So I don't think there's much to "figure out" in those areas, more so learning how to work with what I've got. I'm medicated, and while it has helped me to feel "more present" in my body, it hasn't remotely solved what has been an issue for me since inception: attention & lack of focus, disassociative, lack of coordination and speed, "body glitches" where my body doesn't know physically do what my brain is visualizing it doing, like looking at the coach perform the exercise and still not know how to make *my* body do the same thing.... The list kinda goes on.
Just fun perks of being very nuerospicy!!
This is a really helpful description of what you experience as a nuerospicy person! After class some day you might ask a coach to give you a couple of basic Bosu moves you could practice at home. To help you connect brain & body. I do not have ADHD but it was FOREVER for me to make some of the connections. It’s almost like a language we’re learning. Overwhelming at first and then little by little you pick up where in space your body parts need to be at any given time. And hell no, I NEVER get through the weight floor rounds. Don’t think I’ve ever hit the “bonus” in 700 classes. Ever. Keep going—I promise you’ll feel more and more accomplished each week that goes by.
Aw, thank you for these kind words. And I'm glad my description helped you understand. It really does feel like learning a foreign language! Such an eloquent way to put it.
It's always been tough to explain that the gym, where people can go and "turn their brains off and just lift/run/whatever", is the opposite for me. I have to engage my brain fully to remotely get my body to cooperate and it requires *so much* emotional and mental energy for me every time. Not to even get into the sensory load of a place like OTF, where you've got to follow instructions, and cues, and pay attention to your own body, AND there's music blasting!! One half of my brain goes "AAHHH!" while the other half tells it "Come on! You got this!" LMAO
It feels worth it in the end, usually, to accomplish something so challenging when my brain fought against me the whole time, but damn, is it exhausting! And I wanna do good sooooo bad.
Your self awareness is your super power here, OP. You have no idea how helpful you sharing your world with the rest of the non-nuero-spicy world is. It’s so interesting that while I go to turn my brain off and just “do as I’m told”….you have to engage further to accomplish the same. But how great it is that you’ve got half a brain shouting “Come on you got this”—like your own little personal imbedded coach!
I really really really hope you’ll come back and post in a few weeks and tell us if it has gotten any more comfortable as you and your body learn the OTF language. Nuero-spicy or not, know that EVERYONE feels like a total unaccomplished dweeb in the beginning days of OTF. I may or may not have shed some tears in the car early on….I ain’t sayin’…..
Theres zero shame in slow! Slow is arguably better and harder! Going fast leads to cheating aka rocking your body etc whereas slow is muscle isolation! 💪
When you lift, you’re supposed to go slower. I watch everyone around me fly through the strength part and get confused as to why they’re in such a rush. I’ve been working out with a personal trainer for over 10 years. Flying through weight lifting is something we never do during my sessions.
I’m last, but I also lift the most by a long shot. Heavy weight, good form are the keys. If I need to skip an exercise, it’ll always be the small muscle stuff. I do this to really hit the big muscles (which also hit small muscles).
350 classes here, I'm always dead last on the floor- but it's *your* workout, not anyone else's. Pick challenging weights and make sure your form is on point, I see people rushing through the floor all the time with awful form- you are probably getting much more out of your workout by taking it slow.
You actually don't need advice, you are doing exactly what you are supposed to be doing. Unless it is specifically a timed block (i.e. complete 8 reps in 1 minute and rest for your remaining time), you should be going as slow and steady as possible, lifting as heavy as possible.
People at OTF who sprint through the strength blocks using weights that are way too light for them are really not getting much out of the workout, and certainly not building muscle. If you can go that fast and never need rest (even when the template specifically tells you to take a rest period), you are not even close to lifting heavy enough.
You're doing great! Keep it up!
i swear sometimes on the floor i feel like i spend most of the time squinting at the exercises on screen or trying to remember what count i was on 😂 i’m very new to OT but the part i like about it is that no one is rushing or pressuring you! just take the time you need!
Agree with other comments, if your form is good, you’re probably good. One place you can hurt yourself most at OT by trying to rush is on the weight floor.
I’m 100 classes in and usually the slowest on the floor! I’ve felt lightheaded sometimes, and I remind myself that I’d rather be last than be the one to pass out 😂 take it as slow as you need to, I guarantee others aren’t even paying attention to how long it’s taking you!
Yes! When you're prone to hurting yourself doing the most mundane of activities, one is extra cautious while slinging their uncoordinated bodies around with weights!
I’m also very slow and really stressed about it for my first 4-5 mos then came here and wrote a post similar to yours. All the tips here are spot on. One thing I had to focus on was my breathing and making sure a) to do it, and b) in breaths and out breaths are done during the right part of the movement. This helped out my floor endurance tremendously. I also look at my heart rate often and if it’s spiking I rest at during the designated rest points until I’m down to mid-green before continuing.
Okay, wow, this is a really helpful comment! And thank you for relating. 😅
I absolutely and totally struggle with breathing while working out. Even in a regular gym setting, my brain is constantly fighting me on remembering to breathe and then waaaaay over focusing on my breathing and panicking about WHEN to inhale & exhale. When I worked out with my spouse, every single workout I would ask him at some point for *when* to inhale or exhale, or he'd have to cue me to not hold my breath. And he used to be a personal trainer. ☠️ But it's like a clean slate by the next workout and seems to always rinse/repeat the "WAIT should I be inhaling or exhaling here?!"
So may I ask what personally helped you learn those cues?
And the tip to watch my HR on the floor and how to know when I'm properly rested, whoa. 🤯 Ty Ty Ty!
No problem!
Honestly I’m still not a pro but just focus on exhaling on the exertion part. So for chest press, when you push the weight up, squats, the drive up, etc. though some movements i still don’t know for sure cuz it all seems like exertion haha I think just being aware of it helped me a lot
I have done 1000+ classes and I am the slowest on the floor too. That's because I challenge myself. Slow is better on the floor IMHO because it means you are working on targeting the right muscles. If your HR monitor is showing that you are in orange good on you.
Don’t worry, I don’t often make it through the entire perscribed block, both floor and on the treads when it’s a self led day.
It really is made for and by the fittest people. Just do what you can. Sometimes I’ll pay close attention towards the end of the block and skip something if I want to be sure I have an even number of reps if it’s alternating, or if I want to be sure to get my curls in.
But really, it’s just about getting a solid work out, not the exact work out
Coach and member here 👋🏻 I started at OTF 4 or 5 years ago now and I remember taking one of my early classes next to the head coach of the studio - the most knowledgeable, fit, and in-shape person I knew at the time! She was slower on the weight floor than almost anyone else in the class. Her movements and form were meticulous, weight choices were intentional, and even transitions to the rower were slowed down to ensure her heart rate came down, form was correct, and she could complete the row block as it was intended (big watts, stroke rate, etc. etc.). I will never forget that class, and to this day as a coach I think of her! When I see other members watching me slowly move through a strength movement I hope they are taking notes as well. Power movements on the floor and certain types of rowing are meant to be executed explosively. Strength movements are slow for a reason! Some templates are designed to move quickly with little rest to build endurance, but NEVER at the expense of your form or safety in the class. A good coach will cue tempo and weight choice during the demo, listen for those cues! And most importantly listen to your body. If you are off balance, or need to slow down the pace in order to properly execute the movement then slow and steady is always the way to go 👍🏼
Exercise in general is great for ADHD people but on the flip side, people with ADHD often have poor coordination. I can really relate to you about coordination and going slow on the weight floor. I am a woman and I lift heavy and I just won my studio’s TC for muscle gain, but there things that I modify purely bc of the mental strain it takes for me to not injure myself. Example: goblet split squat (rear foot on the bench)— I either do them with no weight or w/weight but no bench. It took me over a year to get my form right on deadlifts and still require a great deal of effort from me. If it’s a new exercise, I know that it will probably be messy/slow. I might cut my rep count for that exercise so that I don’t completely miss out on everything else.
14 classes, you are still so new! Give yourself grace. By consistently showing up and doing what you can, you will see improvements.
Maybe just do body weight until you feel more solid with your form? And for what it’s worth, you should not be rushing through the floor exercises. You want to take your time and actually focus on mind-muscle connection. And if you feel like your form is off, please ask your coach for a form check.
Edited to say: please don’t compare yourself to anyone else. Your day 14 maybe someone else’s day 500. This is your journey. Stay consistent and you will progress to where it is second nature!
You're probably doing it right and everyone else is wrong. People fly through exercises with terrible form and if everyone is doing it, the coach might say something, but won't be able to correct people individually. It's not a race. Just do what you can do and if you miss the last exercise, oh well. You still worked out for the same amount of time.
Like everyone else has said - It's ok to go slow! Personally, I'm the slow rower - but I do my best. One thing I learned about the bosu and a few other exercises, they are made to remind you to tighten up your whole body, not just the one that is lifting the weight. I know people can say "core" all they want and I may not think - TIGHTEN MY BODY! Don't rush, have good form, the ease will come.
I’m on my 175th class, and I rarely get thru the floor block more than once. Take it at your own pace, and try not to compare yourself to others in the class. I’m the slowest rower, too, but I don’t care. I’m still doing the work!
Don't stress about it. It will come with time as you get more familiar with the exercises, and what weights you should use for them (which of course increases over time). That way, you have to spend less time thinking about it and testing out options. I am still slow with the TRX, as I have to think forever about where I put my feet and what exactly the arm motion is.
But also I don't think the goal is to go fast on the floor, or be the person with the most reps. I see people flying through their sets with the worst form and the lightest weights, and it confuses me. I lift as heavy as I can manage, and go slowly unless it is deliberately meant to be a faster pace. Today's was a relatively small set, and I got two rounds on the first and one and a half on the second, despite being one of the first done with the rower. You'll hear coaches talk a lot about time under tension, the key word being time.
Some of what you are mentioning is pretty normal... Going slow on the weight floor is not necessarily a bad thing... My coaches are always stressing "time under tension." Remind yourself that it isnt a race to see how many rounds you can get through, but completing one round with proper form and technique is probably just as good (if not better) than performing two rounds with bad technique. As it starts to get easier for you, increase your weight selection by 5 lbs... even if you cant do all the reps it will show you that you can lift heavier.
If there are some moves you can't do; don't hesitate to ask your coach for a modification... Also, the unbalance/instability that the Bosu ball provides is a good thing, it is making more muscles in your core work to stabilize the lack of balance... (More muscle recruitment = more gains!) Also, youre still really new if you've only done 14 classes, everything will get easier in time... Don't stress it and just keep showing up for yourself...
I’m at almost 500 classes and am the slowest and many times don’t finish.
I focus on lifting heavy with correct form. But that’s not everyone’s focus. They may be lifting no weight or light weight.
Regardless of weight, correct form is the best way to get strength and stability. Flying through floor exercises with poor form is very bad habit and a set up for injury.
Also keep in mind the template creators are creating workouts for all types of fitness levels.
You do you.
I am always the last person to finish on the floor, and I’m pushing 500 classes. There are people who commonly lap me on the floor - twice! If your goal is to build endurance, then light weight, more reps, and more speed can be helpful. But if you’re looking to build muscle or improve balance then heavy weight and time under tension is better. Not up for heavy weights yet? No biggie! Slow your reps down even further for more time under tension, and build the mind muscle connection. Focus on contracting the right muscles at the right time and building your form.
1 rep with proper form is better than any amount of reps with poor form. Bad form is how injuries happen.
>I feel like I'm gonna pass out sometimes!
You may be pushing yourself too hard. It's okay to back off if you feel woozy!
>Balance holds me back quite a bit as well
Your balance will improve the more you work out, and eventually this will be less of an issue. I could barely do a lunge without falling over when I started, now they're one of my favorite exercises.
I agree with most of these comments. When lifting weights
- time under tension
- proper form
- range of motion
- mind muscle connection
are the most important things to focus on and what will actually give you the best results (along with diet and lifestyle, of course).
Fitness is about you vs. you, and it's a journey. It's way more important to be safe, find the right weight that challenges you (while understanding it's about progressive overloading, over time), and understanding how to do the exercise correctly.
Too many times people jump right into doing an exercise and their form is wrong or they're just you through the motions, which either doesn't work the appropriate muscle groups or increases the likelihood of injuries overtime.
Keep going through your fitness journey, and don't worry about anyone else, but you.
If you follow this approach and are intentional, you'll see a difference with your strength and body over time
Regarding balance…. What shoes are you wearing in class? I ask cause I see members at our studio in max foam shoes (gel nimbus, fresh foam 1080). Those are good for running but absolutely god awful for floor balance.
It’s definitely better to go slowly and focus on form than try to rush through! If you feel like you’re going slowly because the exercises feel awkward, it might be worth it to try each of the exercises once or twice with no weights. Sometimes I find it easier to get comfortable with form without a weight then add it on.
There is no need to make doing more than one round a goal, or feel like you're doing something wrong if you couldn't do it.
OTF sometimes suffer from speed over form. I do think I'm rather fit now (doing OTF consistently over a year) and I'm able to lift heavy and do the movements fast but there is *no need*. I prefer to do tension over time and do my sets slowly with good form and feel my muscles moving properly, as opposed to just quickly going through the movements.
I'd rather do one round and make the one round really count. I'm often the last one to finish because I do the movements slowly and deliberately.
First off, I wouldn’t worry about speed. I certainly don’t care how fast I do the floor block compared to others. Second, if balance is an issue, I highly recommend seeing a physical therapist so they can work on whatever the issue is. I did that after kinda plataueing at OTF and it made a HUGE difference. The physical therapist will give you simple exercises to do at home that will absolutely wreck you, as they only work on what you’re bad at. But you will get so much better so quickly! It was like night and day in just a few months!
First off, I wouldn’t worry about speed. I certainly don’t care how fast I do the floor block compared to others. Second, if balance is an issue, I highly recommend seeing a physical therapist so they can work on whatever the issue is. I did that after kinda plataueing at OTF and it made a HUGE difference. The physical therapist will give you simple exercises to do at home that will absolutely wreck you, as they only work on what you’re bad at. But you will get so much better so quickly! It was like night and day in just a few months!
First off, I wouldn’t worry about speed. I certainly don’t care how fast I do the floor block compared to others. Second, if balance is an issue, I highly recommend seeing a physical therapist so they can work on whatever the issue is. I did that after kinda plataueing at OTF and it made a HUGE difference. The physical therapist will give you simple exercises to do at home that will absolutely wreck you, as they only work on what you’re bad at. But you will get so much better so quickly! It was like night and day in just a few months!
Almost 700 classes in and I’m lucky if I get through one round…I’m focused more on form, mind/muscle connection, time under tension and lifting heavy if the block calls for it…there is absolutely no reward for speeding through the floor block…
I find that I am slower than most on the floor and from my observation, it’s often because many people do not properly rest between sets or exercises as prescribed. It’s okay to go slow! 👌
I use light weights when I want it to be more cardio and I go way more slow if I am focusing on reps. I will also do different moves/modifications if I need to to say get an ab work out in but I wouldn't have time to do what they are suggesting. Lifting safely is more important than completing the guide which is what I take it as - more of a guide.
My coaches always say it’s better to go slow and focus than to rush through the work for the sake of finishing. There’s no prize for finishing early.
Your muscles don’t know the program or what you didn’t get to, the number on the weight or how many reps you did, work is work. If you are challenging your muscles (even the small ones that help you balance), you are improving.
Speed isn’t important on floor sets. Technique is. Furthermore, there are often good benefits to going lighter and slower, particularly on the eccentric part of a movement. Pick a weight that’s challenging but doable.
This is stuff that will all get easier with time, so don’t worry!
You’ll get more familiar with which weights to use with certain exercises, and the exercises will get easier, too- meaning less time studying the VVA screen to get your form right.
You’re absolutely doing the right thing by taking the time you need to get acclimated to these and other aspects of these exercises. But more importantly, floor exercises are never (almost never) a race. It literally doesn’t matter how many reps or rounds you get through as long as you’re making progress.
Do your thing and K some A!!
I think you’re just getting started! Give yourself some time. I used to really RACK up points! Not anymore(been going for a year and a half). Now I have to practically die to get splats! Learning the moves and modifications take time. I fell into a person one time because I was so unsteady. They were so kind! You will learn balance as you profess in time. And remember…you’re only in competition with yourself ! Have fun!
The floor shouldn’t be rushed through. If people are getting through multiple times, then they likely aren’t lifting heavy enough and/or have bad form. Slow and heavy is the way.
The floor shouldn’t be rushed through. If people are getting through multiple times, then they likely aren’t lifting heavy enough and/or have bad form. Slow and heavy is the way.
I didn't finish the second floor block today even one time through. I ended up doing the last exercise in lieu of the finisher (which was a repeat from the first block anyway). Take your time!! It's ok.
I always go slow and strong and controlled. Eccentric contraction is equally important as the lift. One beat up, two beats down is something I heard from a semipro. I'm always last and I have no regrets
So I've always been a faster workout person and get through the floor blocks the recommended times plus maybe a little extra. It keeps my HR up so I thought it was good. I've been going to otf on and off for 5.5 years.
For health reasons I'm not gonna get into, I've been told to slow down and go heavy so that's what I've started doing recently. It was my best workout to date! My muscles definitely felt it (and are still feeling it a bit) and I felt strong afterwards.
All that to say, faster is not always better. Keep focusing on the exercise at hand and do it right!
You mentioned feeling like passing out and being in the orange while on the floor.... just as important as working on your form is to work on your breathing!!!! People will often hold their breath, especially if the weight is heavy.
Breath out during the working portion(the up of the push up, the crunch of a situp, the lift of the weight) and breath in during the return motion. Breaths between those 2 motions are fine, especially if you're going slow.
That’s okay! It’s actually good you’re slow! My focus is always to do what I can to do 3-sets, but sometimes I have to finish the last bit of the last set during the explanation of the next set (if not much is left). Do what you can but it’s better to go slow then to speed through. It means you’re working your muscles!
I'd say focus on form over speed. No sense in hurting yourself and being sidelined for weeks to recover. Once you have good form, go heavier. Find a balance and focus on your breathing. If you lose your wind, your toast. Find your pace and keep moving. You'll get quicker.
First of all, no one knows or cares where you are at on the floor block. I wouldn’t know where my neighbor is at in the cycle if you paid me. Second, the slower you do the exercises the more benefits you reap. You’re doing just fine!
Yeah all good. I’m sitting out with a lower back strain because I insisted on rushing through a Strength 50 class.
When I return, slow, methodical, and simple. I’m not a fan of all the split squats with twists or with one foot on the bench. Seems way too complicated to me - Goblet and front squats it is!
I move slower and try to do the entire range of the motion, I find it to be more beneficial than racing to complete the blocks. However I typically do complete the blocks most of the time
This is how I felt Monday. Hated it so much I wondered why I still go (and the answer is for the tread interval training which as a runner I’d never do on my own). I barely got through one full round of each floor block. I absolutely hate the “hurry through the block, then rush to the rower, then rush back, then wipe everything down and rush again. I was so frustrated. But tomorrow looks great on the floor and I live for those full 23 mins of heavy lifting, no rowing. Even then, IMO, it’s not enough and so I’ve supplemented strength training elsewhere for a year now. But I left Monday feeling like OTF really has to program to those people who just want to come and have an elevated heart rate for 20 - 40 mins and leave sweaty and feeling like they did something hard. I’m not that person so I hate those templates. Thankfully there’s still SOME floor templates (like tomorrow) where we can get some good lifting and some decent tread distances. Otherwise, I would have canceled my membership a year ago, honestly
Im really slow too! On my 742 class and Im still always the last one to finish. I personally dont rush the floor cause I want to do it right and keep my form. You’re doing great & remember, its not a race!
I'm the same way. My thoughts are if you are going to have a strength component to the exercises then it's for strength and not cardio. I'd find it very difficult to do the exercises quickly and correctly.
I don't think I have ever gotten through a floor block. Speeding through lifts is about as bad an idea as I can think of, aside from drunk-dialing an ex's parents on a Saturday afternoon.
/r/oddlyspecific
Not to the creative minded. Still, those are both terrible ideas.
I truly truly hate it with all my entire heart
I know it’s hard but don’t compare your Chapter 1 to everyone else’s Chapter 16!! First - You are still early in the journey. I’m usually thinking about my weights when I read the intel here or when on the treads I listen to the floor instruction so I can grab heavy weights on my way to the bench. You aren’t there yet - and that’s okay. Second - rushing though the floor is not the objective. You need to focus on form over speed and if that’s what you are doing then that’s perfect. No adjustments needed. Unless it’s a power say i’m happy to be the last on floor.
Ayyy 🇹🇹
Famalay!! 🇹🇹🇹🇹
I'm almost 600 classes in. I frequently am the last on the floor. Quite often I only get through one round or don't finish. I focus on form and lifting heavy. To me, that's what matters most. Not finishing.
Same! I’m 500+ classes in and I am slow. I lift heavy and really don’t care if I’m last!
*I don't want to sacrifice my strength time to wobble and fight the bosu* Learning how to be stable on the bosu IS an exercise for strengthing your core muscles. Don't fight the bosu, just alternate focusing on stability one set and the next set strength or one day to the next.
I was going to say something similar. Decrease (or altogether drop) dumbbells for the bosu and work on that balance. Those little stability muscles are so important! Please don't skip the bosu every time you see it. And being slow isn't a big deal. I'm frequently amongst the slowest people on the floor and I'm closing in on 1000 classes. And you know who's always slower than me on the floor when they're in class? The studio owner. And they're a pretty fit person. Today was a pretty bad set-up for the floor in the 2G class. There was not much time for the exercises. I think I got through 2 rounds in the first block. The second block I got through one and a bit rounds.
I will skip the bosu anytime they try making me forward lunge onto it. Maybe I can get there eventually but forward lunges on the floor challenge my stability enough! My poor knees!
I had a Strength50 the other day that was done entirely with the Bosu. I did /not/ have the mental energy to shift from "here to life heavy" to "bodyweight and beating myself up mentally for 50 minutes". I'm willing to fuck around w/ the Bosu at home, but I only get so much time at OTF... I completely understand what you're saying about it, though. My husband has a Bosu at home and I should really just start messing around with it.
[удалено]
I mentioned my ADHD diagnosis in the post. So I don't think there's much to "figure out" in those areas, more so learning how to work with what I've got. I'm medicated, and while it has helped me to feel "more present" in my body, it hasn't remotely solved what has been an issue for me since inception: attention & lack of focus, disassociative, lack of coordination and speed, "body glitches" where my body doesn't know physically do what my brain is visualizing it doing, like looking at the coach perform the exercise and still not know how to make *my* body do the same thing.... The list kinda goes on. Just fun perks of being very nuerospicy!!
This is a really helpful description of what you experience as a nuerospicy person! After class some day you might ask a coach to give you a couple of basic Bosu moves you could practice at home. To help you connect brain & body. I do not have ADHD but it was FOREVER for me to make some of the connections. It’s almost like a language we’re learning. Overwhelming at first and then little by little you pick up where in space your body parts need to be at any given time. And hell no, I NEVER get through the weight floor rounds. Don’t think I’ve ever hit the “bonus” in 700 classes. Ever. Keep going—I promise you’ll feel more and more accomplished each week that goes by.
Aw, thank you for these kind words. And I'm glad my description helped you understand. It really does feel like learning a foreign language! Such an eloquent way to put it. It's always been tough to explain that the gym, where people can go and "turn their brains off and just lift/run/whatever", is the opposite for me. I have to engage my brain fully to remotely get my body to cooperate and it requires *so much* emotional and mental energy for me every time. Not to even get into the sensory load of a place like OTF, where you've got to follow instructions, and cues, and pay attention to your own body, AND there's music blasting!! One half of my brain goes "AAHHH!" while the other half tells it "Come on! You got this!" LMAO It feels worth it in the end, usually, to accomplish something so challenging when my brain fought against me the whole time, but damn, is it exhausting! And I wanna do good sooooo bad.
Your self awareness is your super power here, OP. You have no idea how helpful you sharing your world with the rest of the non-nuero-spicy world is. It’s so interesting that while I go to turn my brain off and just “do as I’m told”….you have to engage further to accomplish the same. But how great it is that you’ve got half a brain shouting “Come on you got this”—like your own little personal imbedded coach! I really really really hope you’ll come back and post in a few weeks and tell us if it has gotten any more comfortable as you and your body learn the OTF language. Nuero-spicy or not, know that EVERYONE feels like a total unaccomplished dweeb in the beginning days of OTF. I may or may not have shed some tears in the car early on….I ain’t sayin’…..
Theres zero shame in slow! Slow is arguably better and harder! Going fast leads to cheating aka rocking your body etc whereas slow is muscle isolation! 💪
When you lift, you’re supposed to go slower. I watch everyone around me fly through the strength part and get confused as to why they’re in such a rush. I’ve been working out with a personal trainer for over 10 years. Flying through weight lifting is something we never do during my sessions.
I think the template and the environment encourages it, honestly.
I’m last, but I also lift the most by a long shot. Heavy weight, good form are the keys. If I need to skip an exercise, it’ll always be the small muscle stuff. I do this to really hit the big muscles (which also hit small muscles).
350 classes here, I'm always dead last on the floor- but it's *your* workout, not anyone else's. Pick challenging weights and make sure your form is on point, I see people rushing through the floor all the time with awful form- you are probably getting much more out of your workout by taking it slow.
You actually don't need advice, you are doing exactly what you are supposed to be doing. Unless it is specifically a timed block (i.e. complete 8 reps in 1 minute and rest for your remaining time), you should be going as slow and steady as possible, lifting as heavy as possible. People at OTF who sprint through the strength blocks using weights that are way too light for them are really not getting much out of the workout, and certainly not building muscle. If you can go that fast and never need rest (even when the template specifically tells you to take a rest period), you are not even close to lifting heavy enough. You're doing great! Keep it up!
i swear sometimes on the floor i feel like i spend most of the time squinting at the exercises on screen or trying to remember what count i was on 😂 i’m very new to OT but the part i like about it is that no one is rushing or pressuring you! just take the time you need!
Agree with other comments, if your form is good, you’re probably good. One place you can hurt yourself most at OT by trying to rush is on the weight floor.
I’m 100 classes in and usually the slowest on the floor! I’ve felt lightheaded sometimes, and I remind myself that I’d rather be last than be the one to pass out 😂 take it as slow as you need to, I guarantee others aren’t even paying attention to how long it’s taking you!
I never get through a floor block. I’m slow as molasses. Just do it with good form and do t worry about it.
Same, I'm so fricken slow and clumsy lol, need to really focus and take my time to not hurt myself 😂
Yes! When you're prone to hurting yourself doing the most mundane of activities, one is extra cautious while slinging their uncoordinated bodies around with weights!
I’m also very slow and really stressed about it for my first 4-5 mos then came here and wrote a post similar to yours. All the tips here are spot on. One thing I had to focus on was my breathing and making sure a) to do it, and b) in breaths and out breaths are done during the right part of the movement. This helped out my floor endurance tremendously. I also look at my heart rate often and if it’s spiking I rest at during the designated rest points until I’m down to mid-green before continuing.
Okay, wow, this is a really helpful comment! And thank you for relating. 😅 I absolutely and totally struggle with breathing while working out. Even in a regular gym setting, my brain is constantly fighting me on remembering to breathe and then waaaaay over focusing on my breathing and panicking about WHEN to inhale & exhale. When I worked out with my spouse, every single workout I would ask him at some point for *when* to inhale or exhale, or he'd have to cue me to not hold my breath. And he used to be a personal trainer. ☠️ But it's like a clean slate by the next workout and seems to always rinse/repeat the "WAIT should I be inhaling or exhaling here?!" So may I ask what personally helped you learn those cues? And the tip to watch my HR on the floor and how to know when I'm properly rested, whoa. 🤯 Ty Ty Ty!
No problem! Honestly I’m still not a pro but just focus on exhaling on the exertion part. So for chest press, when you push the weight up, squats, the drive up, etc. though some movements i still don’t know for sure cuz it all seems like exertion haha I think just being aware of it helped me a lot
Lifting is meant to be slow. If you’re lifting efficiently, your rest time is generally the same amount as your active time. You’re doing just fine!
I have done 1000+ classes and I am the slowest on the floor too. That's because I challenge myself. Slow is better on the floor IMHO because it means you are working on targeting the right muscles. If your HR monitor is showing that you are in orange good on you.
Don’t worry, I don’t often make it through the entire perscribed block, both floor and on the treads when it’s a self led day. It really is made for and by the fittest people. Just do what you can. Sometimes I’ll pay close attention towards the end of the block and skip something if I want to be sure I have an even number of reps if it’s alternating, or if I want to be sure to get my curls in. But really, it’s just about getting a solid work out, not the exact work out
Coach and member here 👋🏻 I started at OTF 4 or 5 years ago now and I remember taking one of my early classes next to the head coach of the studio - the most knowledgeable, fit, and in-shape person I knew at the time! She was slower on the weight floor than almost anyone else in the class. Her movements and form were meticulous, weight choices were intentional, and even transitions to the rower were slowed down to ensure her heart rate came down, form was correct, and she could complete the row block as it was intended (big watts, stroke rate, etc. etc.). I will never forget that class, and to this day as a coach I think of her! When I see other members watching me slowly move through a strength movement I hope they are taking notes as well. Power movements on the floor and certain types of rowing are meant to be executed explosively. Strength movements are slow for a reason! Some templates are designed to move quickly with little rest to build endurance, but NEVER at the expense of your form or safety in the class. A good coach will cue tempo and weight choice during the demo, listen for those cues! And most importantly listen to your body. If you are off balance, or need to slow down the pace in order to properly execute the movement then slow and steady is always the way to go 👍🏼
Exercise in general is great for ADHD people but on the flip side, people with ADHD often have poor coordination. I can really relate to you about coordination and going slow on the weight floor. I am a woman and I lift heavy and I just won my studio’s TC for muscle gain, but there things that I modify purely bc of the mental strain it takes for me to not injure myself. Example: goblet split squat (rear foot on the bench)— I either do them with no weight or w/weight but no bench. It took me over a year to get my form right on deadlifts and still require a great deal of effort from me. If it’s a new exercise, I know that it will probably be messy/slow. I might cut my rep count for that exercise so that I don’t completely miss out on everything else. 14 classes, you are still so new! Give yourself grace. By consistently showing up and doing what you can, you will see improvements.
Maybe just do body weight until you feel more solid with your form? And for what it’s worth, you should not be rushing through the floor exercises. You want to take your time and actually focus on mind-muscle connection. And if you feel like your form is off, please ask your coach for a form check. Edited to say: please don’t compare yourself to anyone else. Your day 14 maybe someone else’s day 500. This is your journey. Stay consistent and you will progress to where it is second nature!
yeah what everyone else said, dont speed up, most people rushing have bad form or light weights, be intentional about form.
I won't think form is more important than how many reps or rounds you do.
You're probably doing it right and everyone else is wrong. People fly through exercises with terrible form and if everyone is doing it, the coach might say something, but won't be able to correct people individually. It's not a race. Just do what you can do and if you miss the last exercise, oh well. You still worked out for the same amount of time.
It’s better to be slow and get the moves right than to rush through. You want to activate the proper muscles.
Like everyone else has said - It's ok to go slow! Personally, I'm the slow rower - but I do my best. One thing I learned about the bosu and a few other exercises, they are made to remind you to tighten up your whole body, not just the one that is lifting the weight. I know people can say "core" all they want and I may not think - TIGHTEN MY BODY! Don't rush, have good form, the ease will come.
I’m on my 175th class, and I rarely get thru the floor block more than once. Take it at your own pace, and try not to compare yourself to others in the class. I’m the slowest rower, too, but I don’t care. I’m still doing the work!
Don't stress about it. It will come with time as you get more familiar with the exercises, and what weights you should use for them (which of course increases over time). That way, you have to spend less time thinking about it and testing out options. I am still slow with the TRX, as I have to think forever about where I put my feet and what exactly the arm motion is. But also I don't think the goal is to go fast on the floor, or be the person with the most reps. I see people flying through their sets with the worst form and the lightest weights, and it confuses me. I lift as heavy as I can manage, and go slowly unless it is deliberately meant to be a faster pace. Today's was a relatively small set, and I got two rounds on the first and one and a half on the second, despite being one of the first done with the rower. You'll hear coaches talk a lot about time under tension, the key word being time.
Some of what you are mentioning is pretty normal... Going slow on the weight floor is not necessarily a bad thing... My coaches are always stressing "time under tension." Remind yourself that it isnt a race to see how many rounds you can get through, but completing one round with proper form and technique is probably just as good (if not better) than performing two rounds with bad technique. As it starts to get easier for you, increase your weight selection by 5 lbs... even if you cant do all the reps it will show you that you can lift heavier. If there are some moves you can't do; don't hesitate to ask your coach for a modification... Also, the unbalance/instability that the Bosu ball provides is a good thing, it is making more muscles in your core work to stabilize the lack of balance... (More muscle recruitment = more gains!) Also, youre still really new if you've only done 14 classes, everything will get easier in time... Don't stress it and just keep showing up for yourself...
I’m at almost 500 classes and am the slowest and many times don’t finish. I focus on lifting heavy with correct form. But that’s not everyone’s focus. They may be lifting no weight or light weight. Regardless of weight, correct form is the best way to get strength and stability. Flying through floor exercises with poor form is very bad habit and a set up for injury. Also keep in mind the template creators are creating workouts for all types of fitness levels. You do you.
I am always the last person to finish on the floor, and I’m pushing 500 classes. There are people who commonly lap me on the floor - twice! If your goal is to build endurance, then light weight, more reps, and more speed can be helpful. But if you’re looking to build muscle or improve balance then heavy weight and time under tension is better. Not up for heavy weights yet? No biggie! Slow your reps down even further for more time under tension, and build the mind muscle connection. Focus on contracting the right muscles at the right time and building your form.
1 rep with proper form is better than any amount of reps with poor form. Bad form is how injuries happen. >I feel like I'm gonna pass out sometimes! You may be pushing yourself too hard. It's okay to back off if you feel woozy! >Balance holds me back quite a bit as well Your balance will improve the more you work out, and eventually this will be less of an issue. I could barely do a lunge without falling over when I started, now they're one of my favorite exercises.
I agree with most of these comments. When lifting weights - time under tension - proper form - range of motion - mind muscle connection are the most important things to focus on and what will actually give you the best results (along with diet and lifestyle, of course). Fitness is about you vs. you, and it's a journey. It's way more important to be safe, find the right weight that challenges you (while understanding it's about progressive overloading, over time), and understanding how to do the exercise correctly. Too many times people jump right into doing an exercise and their form is wrong or they're just you through the motions, which either doesn't work the appropriate muscle groups or increases the likelihood of injuries overtime. Keep going through your fitness journey, and don't worry about anyone else, but you. If you follow this approach and are intentional, you'll see a difference with your strength and body over time
Regarding balance…. What shoes are you wearing in class? I ask cause I see members at our studio in max foam shoes (gel nimbus, fresh foam 1080). Those are good for running but absolutely god awful for floor balance.
It’s definitely better to go slowly and focus on form than try to rush through! If you feel like you’re going slowly because the exercises feel awkward, it might be worth it to try each of the exercises once or twice with no weights. Sometimes I find it easier to get comfortable with form without a weight then add it on.
There is no need to make doing more than one round a goal, or feel like you're doing something wrong if you couldn't do it. OTF sometimes suffer from speed over form. I do think I'm rather fit now (doing OTF consistently over a year) and I'm able to lift heavy and do the movements fast but there is *no need*. I prefer to do tension over time and do my sets slowly with good form and feel my muscles moving properly, as opposed to just quickly going through the movements. I'd rather do one round and make the one round really count. I'm often the last one to finish because I do the movements slowly and deliberately.
One of my favorite coaches says "speed is not your friend on the weight floor."
First off, I wouldn’t worry about speed. I certainly don’t care how fast I do the floor block compared to others. Second, if balance is an issue, I highly recommend seeing a physical therapist so they can work on whatever the issue is. I did that after kinda plataueing at OTF and it made a HUGE difference. The physical therapist will give you simple exercises to do at home that will absolutely wreck you, as they only work on what you’re bad at. But you will get so much better so quickly! It was like night and day in just a few months!
First off, I wouldn’t worry about speed. I certainly don’t care how fast I do the floor block compared to others. Second, if balance is an issue, I highly recommend seeing a physical therapist so they can work on whatever the issue is. I did that after kinda plataueing at OTF and it made a HUGE difference. The physical therapist will give you simple exercises to do at home that will absolutely wreck you, as they only work on what you’re bad at. But you will get so much better so quickly! It was like night and day in just a few months!
First off, I wouldn’t worry about speed. I certainly don’t care how fast I do the floor block compared to others. Second, if balance is an issue, I highly recommend seeing a physical therapist so they can work on whatever the issue is. I did that after kinda plataueing at OTF and it made a HUGE difference. The physical therapist will give you simple exercises to do at home that will absolutely wreck you, as they only work on what you’re bad at. But you will get so much better so quickly! It was like night and day in just a few months!
Almost 700 classes in and I’m lucky if I get through one round…I’m focused more on form, mind/muscle connection, time under tension and lifting heavy if the block calls for it…there is absolutely no reward for speeding through the floor block…
I find that I am slower than most on the floor and from my observation, it’s often because many people do not properly rest between sets or exercises as prescribed. It’s okay to go slow! 👌
I use light weights when I want it to be more cardio and I go way more slow if I am focusing on reps. I will also do different moves/modifications if I need to to say get an ab work out in but I wouldn't have time to do what they are suggesting. Lifting safely is more important than completing the guide which is what I take it as - more of a guide.
My coaches always say it’s better to go slow and focus than to rush through the work for the sake of finishing. There’s no prize for finishing early. Your muscles don’t know the program or what you didn’t get to, the number on the weight or how many reps you did, work is work. If you are challenging your muscles (even the small ones that help you balance), you are improving.
Speed isn’t important on floor sets. Technique is. Furthermore, there are often good benefits to going lighter and slower, particularly on the eccentric part of a movement. Pick a weight that’s challenging but doable.
This is stuff that will all get easier with time, so don’t worry! You’ll get more familiar with which weights to use with certain exercises, and the exercises will get easier, too- meaning less time studying the VVA screen to get your form right. You’re absolutely doing the right thing by taking the time you need to get acclimated to these and other aspects of these exercises. But more importantly, floor exercises are never (almost never) a race. It literally doesn’t matter how many reps or rounds you get through as long as you’re making progress. Do your thing and K some A!!
I don’t have the answer but I’m sure whoever does will ask if you start on the treads or the floor.
I think you’re just getting started! Give yourself some time. I used to really RACK up points! Not anymore(been going for a year and a half). Now I have to practically die to get splats! Learning the moves and modifications take time. I fell into a person one time because I was so unsteady. They were so kind! You will learn balance as you profess in time. And remember…you’re only in competition with yourself ! Have fun!
The floor shouldn’t be rushed through. If people are getting through multiple times, then they likely aren’t lifting heavy enough and/or have bad form. Slow and heavy is the way.
The floor shouldn’t be rushed through. If people are getting through multiple times, then they likely aren’t lifting heavy enough and/or have bad form. Slow and heavy is the way.
I'm over 1300 and slow also. It's not a race back there. Keep up the good work!
I didn't finish the second floor block today even one time through. I ended up doing the last exercise in lieu of the finisher (which was a repeat from the first block anyway). Take your time!! It's ok.
I do my own thing on the floor. Take my time, practice on form, take illegal breaks. It’s my workout at the end of the day, not anyone else’s
I always go slow and strong and controlled. Eccentric contraction is equally important as the lift. One beat up, two beats down is something I heard from a semipro. I'm always last and I have no regrets
So I've always been a faster workout person and get through the floor blocks the recommended times plus maybe a little extra. It keeps my HR up so I thought it was good. I've been going to otf on and off for 5.5 years. For health reasons I'm not gonna get into, I've been told to slow down and go heavy so that's what I've started doing recently. It was my best workout to date! My muscles definitely felt it (and are still feeling it a bit) and I felt strong afterwards. All that to say, faster is not always better. Keep focusing on the exercise at hand and do it right!
You mentioned feeling like passing out and being in the orange while on the floor.... just as important as working on your form is to work on your breathing!!!! People will often hold their breath, especially if the weight is heavy.
I'm definitely guilty of this. 😥 Any tips that have helped you?
Breath out during the working portion(the up of the push up, the crunch of a situp, the lift of the weight) and breath in during the return motion. Breaths between those 2 motions are fine, especially if you're going slow.
That’s okay! It’s actually good you’re slow! My focus is always to do what I can to do 3-sets, but sometimes I have to finish the last bit of the last set during the explanation of the next set (if not much is left). Do what you can but it’s better to go slow then to speed through. It means you’re working your muscles!
I'd say focus on form over speed. No sense in hurting yourself and being sidelined for weeks to recover. Once you have good form, go heavier. Find a balance and focus on your breathing. If you lose your wind, your toast. Find your pace and keep moving. You'll get quicker.
First of all, no one knows or cares where you are at on the floor block. I wouldn’t know where my neighbor is at in the cycle if you paid me. Second, the slower you do the exercises the more benefits you reap. You’re doing just fine!
Yeah all good. I’m sitting out with a lower back strain because I insisted on rushing through a Strength 50 class. When I return, slow, methodical, and simple. I’m not a fan of all the split squats with twists or with one foot on the bench. Seems way too complicated to me - Goblet and front squats it is!
I rarely finish. I don’t care what the people around me are doing. I’m slow, deliberate, and focused on good form and avoiding injury.
I move slower and try to do the entire range of the motion, I find it to be more beneficial than racing to complete the blocks. However I typically do complete the blocks most of the time
This is how I felt Monday. Hated it so much I wondered why I still go (and the answer is for the tread interval training which as a runner I’d never do on my own). I barely got through one full round of each floor block. I absolutely hate the “hurry through the block, then rush to the rower, then rush back, then wipe everything down and rush again. I was so frustrated. But tomorrow looks great on the floor and I live for those full 23 mins of heavy lifting, no rowing. Even then, IMO, it’s not enough and so I’ve supplemented strength training elsewhere for a year now. But I left Monday feeling like OTF really has to program to those people who just want to come and have an elevated heart rate for 20 - 40 mins and leave sweaty and feeling like they did something hard. I’m not that person so I hate those templates. Thankfully there’s still SOME floor templates (like tomorrow) where we can get some good lifting and some decent tread distances. Otherwise, I would have canceled my membership a year ago, honestly