No Missing Mondays Switch Sesh - My Actifit Report Card: November 7 2022
Monday, November 7, 2022 - 60 minutes
Template:
E = Endurance
S = Strength
P = Power
The beginning of a new week and the fourth day in a row working out was bound to be tougher
Tiffany, bowed out today as she will be joining me tomorrow to work out for our 209th Orangetheory Coach.
Alfredo just started at our home studio OTF Nona North.
This morning was Head Coach Mariah running the show.
On to the workout template of the day:
Today, was a full on switch template, so we moved from station to station with a nice group this morning. Two Groups session.
On the floor, I mostly went with 25 pound dumbbells except for the single arm match in place where I went with a 35 pounder.
Floor Block 1 - 4 minutes back to back
• 8 single arm march in place - each side
• 10 TRX rollouts
Transition to rower:
My row block wattage of was 338 today. Still shitty and nowhere near my past total of as high as 500 plus, but averages of closer to 400.
Row Block 1
• 30 second base row (22 - 24 strokes / minute)
• 30 second push row (24 - 26 strokes / minute)
• 30 second ALL OUT row (26+ strokes / minute)
• Transition to the treads
Since the the running blocks was set at a goal to increase each effort, base first round, push second round and finally ALL OUTS, I focused on following the template.
Lowest speed was at 5.9, but I went base 6.1, 6.2 and 6.3, pushes were 7.1, 7.2, 7.3 and my ALL OUTS were 8.1, 8.2 and ended at 9mph.
Tread Block 1
• 30 second base
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second base
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second base
• 30 second push
• 30 second ALL OUT
• Transition to floor
Floor Block 2 - 4 minutes back to back
• 8 front squats (explosive tempo)
• 10 TRX squat hold with calf raises (tempo)
• Transition to rower
Row Block 2
• 30 second base row (22 - 24 strokes / minute)
• 30 second push row (24 - 26 strokes / minute)
• 30 second ALL OUT row (26+ strokes / minute)
• Transition to tread
Tread Block 2
• 30 second base
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second base
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second base
• 30 second push
• 30 second ALL OUT
• Transition to floor
Floor Block 3 - 4 minutes back to back
• 8 clean to presses
• 10 TRX y-raises (tempo)
• Transition to rower
Row Block 3
• 30 second base row (22 - 24 strokes / minute)
• 30 second push row (24 - 26 strokes / minute)
• 30 second ALL OUT row (26+ strokes / minute)
Tread Block 3
• 30 second base
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second base
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second base
• 30 second push
• 30 second ALL OUT
My OTBEAT HEART RATE MONITOR RESULTS:
Not the greatest of OTBEAT charted results, but I had my knee stabilized and I burned 679 calories and felt good throughout the workout.
Tomorrow, Tiffa and will be adding another Coach to our growing #catchacoach list.
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3129 sessions
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight178 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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Good activity, Jimmy
Especially with the bad knee.
!CTP
Thanks John. The template had those switch breaks in between allowing me to nurse it well.
@beststart
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Congratulations Jimmy for crushing 3000 PLUS Orangetheory Fitness sessions, this was achieved by hardworking.
Even with your leg condition, you strive hard to attain this.
You are a wonderful man, and I'm learning from you.
I wish you more recovery #One Love Jimmy💗💗
Very much appreciated Opeyemi 🙏
Have a wonderful day.
@actordontee
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!CTP
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Thank you
Thank you so much, you are amazing 💗💗
Way to crush it even with a dodgy knee my friend! And I gotta say thanks for the knee-spiration! I smacked my knee on the steel grading blade of our tractor while carrying a half a bale of hay through the snow this morning, and let's just say my poor knee looks a bit not great, so this afternoon's workout is going to be a bit on the oof side, but after seeing how you guys powered through I am not going to let a bit of purple and swelling slow me down.
That said, hope it's not bugging you too much!
!PIZZA
Very much appreciated 🤗 @generikat 🤗
It’s not easy, but we grind it out.
But I must say, your morning sounds a lot more beast mode 💪🏽💥
!CTP
I hope you are not making your knee worse,
It will definitely let me know when I can't keep going on until I have to take care of it. Fingers Crossed it won't be anytime soon.
@rcaine
!PIZZA
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That's quite a milestone! 3000 OTF sessions. Congratulations. Enjoy your weekend.
@jimmy.adames
!ALIVE
!CTP
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Good Afternoon and Thank you, @youarealive! Enjoy your day.😀
Thank You Lisa!
@lisamgentile1961
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You're welcome and Have a great day, Jimmy! 😀