Jiffy and OTF Coach #243 and Drop Set Splaturday - My Actifit Report Card: August 26 2023
Saturday, August 26, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Although I feel a bit under the weather and after taking another rest day tomorrow and calling sick from the job, I was back at it this morning and it was helluva workout along with an amazing Saturday burn.
Tiffany and I worked out for Coach Caitline who was the 243rd Orangetheory Fitness Coach we have worked out for as a couple.
We took the 9:15am session at Orangetheory Fitness Clermont. Not one of our local OTF fitness studios but why we love going to different studios further out whenever we get the opportunity and we alway plan it out to try working out for a coach we can add to our growing list or specific coaches that we have enjoyed workout for in the past but don't get many opportunities to do so.
Clermont is not that bad. We can get there rather easily but it's not close enough to go often.
Coach Caitline was a former member who has become a part-time OTF Coach because she loves it and we benefited as many members do.
Burned 729 calories and hit my 12 splats. It's so awesome when I can hit the 12 splats for a Catch A Coach.
There was no rowing blocks outside of the warm up row and I snuck in a 327 WATTS OF POWER row with an ok 11.8mph rowing speed and totaled over 500 meters.
On the floor it was drop sets that dominated the template on that side of things but with a primer including resistance bands to start it off.
I went with 15, 25, 30, 40, or 50 pound dumbbells for the (weighted) excercises.
For the tread block which was POWER and lots of it because when it's POWER that means a handful of ALL OUTS!
I monitored my speeds closely based on my breathing because I have a cold, so I didn't go too hard early on and then ended at 12 mile per hour with 2% incline on the last ALL OUT.
I also added another 2.4 miles to the Orangetheory Marathon Month Challenge and now have amassed 50 plus miles well beyond the 31.1 miles I signed up to match or beat.
The Work:
Floor Block 1 - 6 minute circuit
• 10 low resistance band reverse flys (weighted)
• 10 low resistance band bridge off the bench
• 10 low resistance band side plank leg lifts, each side
Floor Block 2 - 15.6 minutes
• Back to back - unilateral drop set: (ALL WEIGHTED EXCERCISES)
• 6 - 10 goblet reverse lunges - heavy (L = LEFT SIDE)
• goblet reverse lunges - light (AMRepsAP = AS MANY REPS AS POSSIBLE) (L), rest
• 6 - 10 goblet reverse lunges - heavy (R = RIGHT SIDE)
• goblet reverse lunges - light AMRepsAP (R), rest
• Back to back - unilateral drop set:
• 6 - 10 single arm low rows - heavy (L)
• single arm low rows - light AMRepsAP (L), rest
• 6 - 10 x single arm low row - heavy (R)
• single arm low rows - light AMRepsAP (R), rest
• Back to back - unilateral drop set:
• 6 - 10 single arm single leg lateral step ups - heavy (L)
• single arm single leg lateral step ups - light AMRepsAP (L), rest
• 6 - 10 single arm single leg lateral step ups - heavy (R)
• single arm single leg lateral step up - light AMRepsAP (R), rest
• Back to back - unilateral drop set:
• 6 - 10 half kneeling single arm shoulder presses - heavy (L)
• half kneeling single arm shoulder presses - light AMRepsAP (L), rest
• 6 - 10 half kneeling single arm shoulder presses - heavy (R)
• half kneeling single arm shoulder presses - light AMRepsAP (R), rest
FINISHER: last 20 seconds increase intensity on the following choice and I chose the goblet reverse lunges
• goblet reverse lunges OR
• single arm low rows OR
• single arm single leg lateral step ups OR
• half kneeling single arm shoulder presses
Tread Block 1
• 2 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute ALL OUT
Tread Block 2
• Challenge: Increase ALL OUT pace as the ALL OUT time drops
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 50 second ALL OUT
• 1 minute walking recovery
• 50 second ALL OUT
• 1 minute walking recovery
• 40 second ALL OUT
• 1 minute walking recovery
• 40 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 20 second ALL OUT
• 1 minute walking recovery
• 20 second ALL OUT
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
The 2.4 miles added to the August total and now I'm at 50.3 miles with a few days still left in the month.
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
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 3340
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 |  |
Awesome workout! Glad for you two to work out together as a couple.
Thank You So Much @tonton23
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That's a great one!
Keep it up
Do you use any energy drink before the exercise to make you stronger?
I drink energy drinks but not before a workout because I would spend a lot of it running to the bathroom to pee !LOL @rafzat once in a while I invest in Pre Workout though but it could become expensive so I limit that cost because I have to buy my protein powder for shakes and my one a day meal replacement.
lolztoken.com
You use a pumpkin patch.
Credit: reddit
@rafzat, I sent you an $LOLZ on behalf of jimmy.adames
(1/2)
Getting those gains and commitment. Well done!
@bitcoinflood - it’s unbelievable but I begin my tenth year at Orangetheory this coming February. FYI - I’ve been using HlthCode for a while now. I give props to you for that as that is how I found out about it and looked into it. I rarely miss a day without it since I started using it