Jiffy and OTF Coach #238 - Sunday Funday with Cluster Sets and a Run/Row - My Actifit Report Card: August 6 2023
Sunday, August 6, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Today, was one of those Sunday Fundays under the orange lights Tiffany and I enjoy because it was a workout where her and I worked out for another Coach we hadn't worked out for before and got to add another one to our list this morning and Coach Grace was our 238th Orangetheory Fitness Coach we have worked out for as a couple.
We drove over to OTF Celebration to workout with the 9:30am crew and after the session we walked over to the farmer's market they have in the area every Sunday. It was a quick walk through as we needed to get back to get home chores done.
The template was a good one especially on the floor where I used 25, 35, 40, 50, 60 and 80 pound dumbbells for the (weighted) excercises.
My playground this morning:
Tough gal came by to take the 60 pounder from me lol.
It was strength blocks on the floor with cluster sets and a Run to Row for the cardio.
I burned 706 calories and fell only short by one to reach the 12 splats we all try to hit in every fully body workout at Orangetheory.
Although it was a Run to Row, I didn't log in to the rower for it, so that I can focus on the running mileage instead. You can't have both logged in at the same time and I didn't want to risk zapping my run distance. The rowing stats was from the warm early in class that shows very little intensity.
The one positive thing about the run to row today was that it minimized the impact on both the rower and the treads by having to switch back and forth.
I did run the last ALL OUT at 10.5 miles per hour.
The Work:
Floor Block 1 - 3 minutes
• 20 x chest press (light)
• 20 x sumo goblet squat (light)
Floor Block 2 - 6 minutes
• Take breaks as needed
• 2.5 minutes of chest press (heavy) AMRepsAP, 20 second rest
• 1 minute recovery
• 2.5 minutes of chest press (light) AMRepsAP, 20 second rest - try to beat your reps each round
Floor Block 3 - 6 minutes
• Take breaks as needed
• 2.5 minutes of sumo goblet squat (heavy) AMRepsAP, 20 second rest
• 1 minute recovery
• 2.5 minutes of sumo goblet squat(light) AMRepsAP - try to beat your reps each round
Floor Block 4 - 3 minutes
• 12 x bicycle crunch
• 12 x bodyweight bridge
• Repeat until finisher: 30 second of bicycle crunch
Tread / Row Block - 23 minutes
• 2 rounds of:
• 350m (0.25 miles) push (PW half distance @ 5%)
• 10 stroke row (check distance)
• 2 rounds of:
• 300m (0.2 miles) push to ALL OUT (PW half distance @ 6 - 8% or greater)
• 15 stroke row (check distance)
• 2 rounds of:
• 250m (0.15 miles) ALL OUT (PW half distance @ 10% or greater)
• 20 stroke row (check distance)
• 2 rounds of:
• 200m (0.1 miles) ALL OUT (PW half distance @ 10% or greater)
• 25 stroke row (check distance)
• Tread for time until finisher: 30 second ALL OUT
Added another 1.65 miles towards the Orangetheory Fitness Marathan Month Challenge:
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
"Details of Marathon Month: OTF Marathon Month is a program designed to challenge members to run the distance of a marathon or greater throughout the month. Each participant decides which challenge to pursue - Half Marathon, Full Marathon, and Ultra Marathon – with a goal of completing the challenge within one month."
Challenge levels to complete in total miles for the month of August:
• Half Marathon – 13.1 miles
• Marathon – 26.2 miles
• Ultra Marathon– 31.1+ miles
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
What is a BOSU?
What is a Med Ball?
https://www.verywellfit.com/medicine-bALL OUTl-training-1229699
What are Resistance Bands?
https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3324
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
That's a good one for today.
Happy crushing...lol
Happy Monday @rafzat thank you very much. !CTP
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