Burn Mode, Week 1 TC ‘23 - My Actifit Report Card: January 19 2023

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(Edited)

Thursday, January 19, 2023 - 2G - 60 minutes

Template:

E = Endurance
S = Strength
P = Power

Annual TC Challenge
Week One ✔️

Today’s workout was another encouraging sign for me as we approach Saturday’s 5K outdoor running event. It’s Tiffany and my first run of the year, although we ran a 10k most of it on sand and a 5K towards the end of last year.

I felt my injuries much less today and may be getting over the hump.

We also completed the first week of the annual transformation challenge, which Tiffa and I use mostly for a reset and still be part of the community.

We have years at OTF, so we join these off and on, since we will still show up 5 to 6 days a week to workout anyway.

We went to the home studio OTF Nona North and worked out for Coach Alfredo.


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On to today’s workout template:

It was a fairly busy template on the floor.

Floor Block 1 - 7.5 minutes

• ⁠One round of these exercises
⁠• ⁠10 total walkout to high plank alternating shoulder taps
⁠• ⁠10 back extension to lat pull-downs
⁠• ⁠20 total bicycle crunches, rest

To the rowers:

• ⁠Repeat until time finished

⁠•  ⁠200 Meter ALL OUT Rows
⁠•  ⁠5 alternating jump lunges

Floor Block 2 - 14.5 minutes

• ⁠Anchor 1: 10 total alternating shoulder press with rotations (explosive tempo) - I went with 20 pound dumbbells for these.
• ⁠Anchor 2: 10 reverse grip low row (explosive tempo) - I went with 25 pounders for these.
• ⁠Anchor 3: 10 chest presses on the ground (explosive tempo) - I went with 25 pounders for these.

• ⁠Back to back exercises:
⁠• ⁠anchor 1 + 10 total walkout to high plank alt shoulder taps
⁠• ⁠anchor 1 + 10 back extension to lat pull-downs
⁠• ⁠anchor 1 + 20 total bicycle
crunches, rest 

⁠•  ⁠anchor 2 + 10 total walkout to high plank alternating shoulder taps
⁠•  ⁠anchor 2 + 10 back extension to lat pull-downs
⁠•  ⁠anchor 2 + 20 total bicycle crunches, rest

⁠•  ⁠anchor 3 + 10 total walkout to high plank alternating shoulder taps
⁠•  ⁠anchor 3 + 10 back extension to lat pull-downs
⁠•  ⁠anchor 3 + 20 total bicycle crunches, rest

• ⁠If finished, row for distance (went straight to the finisher)

• ⁠FINISHER: 30 second ALL OUT Row

Hit 406 Watts of power today, so that was stoked worthy.



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Although, I felt good, I’m still managing the lower leg issues to avoid re-injuries.

Still kept my speeds between a moderate 5.6mph to 7.1mph.

Today, there were inclines (%) in the blocks, but unlike the two weeks, I ran most of it today outside of a couple of power walks to keep me honest.

Tread Block 1 - 7.5 minutes

• ⁠2 minute push
• ⁠90 second base
• ⁠1 minute push @ 4%
• ⁠90 second base
• ⁠90 second push @ 4%

Tread Block 2 - 7 minutes

• ⁠2 minute push
• ⁠75 second base
• ⁠1 minute push @ 3%
• ⁠75 second base
• ⁠1 minute push @ 3%

Tread Block 3 - 6 minutes

• ⁠2 minute push
• ⁠1 minute base
• ⁠1 minute push @ 2%
• ⁠1 minute base
• ⁠30 second push @ 2%
• ⁠30 second ALL OUT @ 2%



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My OTBEAT HEART RATE MONITOR RESULTS:

Another chart result that was good to go! 717 calories and 17 splats burned!

ZONES:



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I’ll be heading solo tomorrow morning to the home studio and workout for Head Coach Mariah as Tiffa can’t make it in.

It will give her a rest day before the run on Saturday, so that’s fine.



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About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

About the Orangetheory Fitness Transformation Challenge:

https://laltoday.6amcity.com/start-2023-on-the-right-foot-with-this-8-week-fitness-challenge

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3179



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This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


19/01/2023
11173
Aerobics,Weight Lifting,Walking,Running,Gym
Height
5.7 ft
Weight
183 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in




































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Nice report, Jimmy.

Sounds like you are ready for your run.

!CTP
!ALIVE

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Hey John!

Thanks.

Booked a room nearby the run in Downtown Orlando to get an extra wink of sleep 😴 and be refreshed for the 5K.

Happy Weekend 🙏🏼
@beststart
!PIZZA

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Great job Jimmy and Tiffa!
I'm so happy you are not hurting as much Jimmy.
This is so awesome for you.
Have a great day and evening!
Barb 😊
!BBH
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