Power Sunday Funday - OTF Coach #188 - My Actifit Report Card: November 7 2021
Sunday, November 7th, 2021
Template: Power - 60 minutes
Highlight: Coach Pam was the 188th Orangetheory Fitness Coach we have worked out for as a couple:
Today’s session was a visit to one of the newer OTF studios in Central Florida - OTF UCF:
It also happens to be on of the sister studios under the same owner of our home studio OTF Nona North.
The template wasn’t so bad, considering Tiffany and I ran a 5K yesterday:
It was a small group today, so they had us start on the treads. Not Tiffa and my routine, we prefer to start on the rower to warm up and the session on the treads; fully energized.
Tread Block 1
AO = All Out
sec = seconds
• 45 sec push
• 45 sec base
• 45 sec push
• 45 sec base
• 45 sec push
• 45 sec AO
Row Block 1
• 45 sec push row
• 45 sec base row
• 45 sec push row
• 45 sec base row
• 45 sec push row
• 45 sec AO row
Tread Block 2
• 45 sec push
• 45 sec base
• 45 sec push
• 45 sec base
• 45 sec push
• 45 sec AO
Row Block 2
• 45 sec push row
• 45 sec base row
• 45 sec push row
• 45 sec base row
• 45 sec push row
• 45 sec AO row
That was not normal to go tread block to a row block and repeat unless it’s a Run2Row.
Floor Block 1 - 4.5 minutes
• 8 x hip hinge swing
• 8 each x half kneeling single arm shoulder press
Floor Block 2 - 4.5 minutes
• 45 sec x ab dolly rollout
• 45 sec x push up to alternating rotation
• 45 sec x ab dolly rollout
• 45 sec x push up to alternating rotation
• 45 sec x ab dolly rollout
• 45 sec x push up to alternating rotation
Floor Block 3 - 4.5 minutes
• 8 each x bench static lunge (explosive tempo)
• 16 total x reciprocating row
Floor Block 4 - 4.5 minutes
• 45 sec x ab dolly pike
• 45 sec x ab dolly hamstring curl
I have up using the ab dolly for the hamstring pull as my recent hamstring injury still sorely lingers.
I transitioned into a weighted hip bridge instead.
My Orangetheory Fitness Heart Rate Monitor results was fairly decent l:
With the annual time change backward and a nip in the air and beautiful skies, it was a nice morning:
Tiffany and I also broke one of our rules and extended our cheat day into the morning - today.
We can’t go to OTF UCF and not drive over to Valkyrie Donuts - their egg and dairy free donuts are frickin delicious and when they are fresh OMG:
Flavors we chose today:
Fruity Pebbles
French Toast
Orlando Cream
Peanut Butter Crunch
Purple Ube
Coffee Biscoff
https://instagram.com/valkyriedoughnuts?utm_medium=copy_link
Tomorrow we start week off with an Orange Everest prep, which is evident that Orangetheory Fitness template designers have every intention of torturing us for the rest of the year:
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight169 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
I suspect you are ready for the torture, lol! Donuts look delicious and the skies are beautiful. Great pics all around! You did well with your 5123 @actifit steps for the day. Take care and enjoy your week!
Thanks @elizabethbit 🙏🏼
Hope your week is a GREAT one!
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