Power Sunday Funday and OTF Coach #194 - My Actifit Report Card: January 23 2022
Sunday, January 23, 2022
Template: Power - 60 minutes
Amazing Sunday Funday Power session at an Orangetheory Fitness studio, Tiffany and I had not been at for a while.
It’s one of the newer studios owned by the owner who owns a string of OTF’s and also owns, Tiffany and my former home studio - OTF Hunters Creek.
Not only was it a great workout at Orangetheory Windermere, but Tiffa and I worked out for our 194th Orangetheory coach as a couple and COACH MAKAYLA is AWESOME! Incredible energy!!
Side Note: the Ab Dolly, which has been an OTF staple since 2010 was laid to rest today and will no longer be used at an Orangetheory:
Not sure why or what will replace it.
Now back to the template:
Of course, the Ab Dolly was part of the template.
Floor Block 1 - 10.5 minutes
Each block on the floor began with a row block:
• 150m ALL OUT row (0:22 seconds to 0:45 seconds to complete)
• 15 second rest
• 150m ALL OUT row (0:22 seconds to 0:45 seconds to complete)
• 15 second rest
• 150m ALL OUT row (0:22 seconds to 0:45 seconds to complete)
Transition to the floor
• Repeat until time:
• 5 power push ups
• 10 push ups
• 10 ab dolly rollouts
Floor Block 2 - 6.5 minutes
Back to the rowers:
• 150m ALL OUT row (0:22 seconds to 0:45 seconds to complete)
• 15 second rest
• 150m ALL OUT row (0:22 seconds to 0:45 seconds to complete)
Transition to the floor
• Repeat until time:
• 5 TRX power pull ups
• 10 total x reciprocating rows (I went with 35 pounders)
• 10 ab dolly pikes
Back to the rowers:
• 150m ALL OUT row (0:22 seconds to 0:45 seconds to complete)
Floor Block 3 - 6 minutes
Transition to the floor
• Repeat until time:
• 5 neutral half thrusters (I used the same 35 pounders)
• 10 total quick lateral hops.
• 10 ab dolly knee tucks (I added a 35 pounder on top of the ab dolly - I did this a lot during my OTF journey, but not the last couple of years. It was my way of bidding adieu to the Dolly)
Transition to the treads.
After running a 5K at the Park Avenue event, my legs were sore; so I had to feel out the run strategically.
Tread Block 1
I went 6 miles per hour normal base
6.5mph up to 6.7mph push
8.1mph to 8.2mph ALL OUT
• 90 second push
• 1 minute base
• 1 minute push
• 1 minute ALL OUT
• 1 minute walking recovery
• 30 second push
• 1 minute ALL OUT
Tread Block 2
I went 6 miles per hour normal base
6.5mph
8.1mph to 8.2mph ALL OUT
• 90 second push
• 1 minute base
• 1 minute push
• 45 second ALL OUT
• 1 minute walking recovery
• 30 second push
• 45 second ALL OUT
Tread Block 3
I went 5.5 miles per hour
6mph
10mph to 11mph ALL OUT
🥵🥵🥵🥵🥵🥵🥵🥵🥵
• 90 second push
• 1 minute base
• 1 minute push
• 30 second ALL OUT
• 1 min walking recovery
• 30 second push
• 30 second ALL OUT
Another kick butt session and my OTBEAT Heart Rate Monitor results was fire 🔥 although the @actifit results did not reflect the POWER SESH:
Yes, tomorrow; Tiffa and I are back at our home studio to set the tone for the week as not missing a Monday is crucial.
Head Coach Mariah will surely supply any lack of energy under the orange lights:
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight170 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
Great job @jimmy.adames
Hope you had an amazing weekend😎
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!ALIVE
@benthomaswwd! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @jimmy.adames. (1/20)
The tip has been paid for by the We Are Alive Tribe through the earnings on @alive.chat, feel free to swing by our daily chat any time you want.
Thank you @jimmy.adames
much appreciated
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Hope you have the best week ahead
Great pics
Keep winning @jimmy.adames
You got this
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