To start the week putting in sweat equity under the orange lights is a must for yours truly. My wife Tiffany was right there with me this morning as we put in work during today's Strength and Endurance template.
This morning's session didn't have a big group which was expected the day after the Super Bowl but enough of us to bring the energy for Coach Alex who always adds her energetic brand every class.
Studio (OTF Nona North - Our Home Studio)
Time (5:00am)
Coach (Alex)
E = Endurance
S = Strength
P = Power
This morning's template included cluster sets on the floor and an endurance block on the treadmill with all outs on the rower.
I burned 650 calories to start the week.
I went with 35’s and a 55 pound dumbbell(s) for the (weighted) exercises.
I totaled 1,214 meters on the rowers with a high of 459 WATTS OF POWER and a high of 14.4 mile per hour rowing speed.
I also finished each rowing round two minutes faster.
On the treadmill was probably where I had to dig deep to get through the block after Saturday's running event. I did manage to run 2.5 miles without no walking recoveries that was not included in today's template.
I didn't run any double figure ALL OUT runs, so only capped out at an 8.5 mile per hour ALL OUT to end the session. With that said, getting through the template like a boss is the only way to start when I "Never Miss a Monday"!
The Work:
Floor Block - 23 minutes
- Back to back cluster set:
(AMRepsAP) - (As Many Reps As Possible)
(weighted)- Close grip chest presses (AMRepsAP), approximately 10 seconds rest
- Close grip chest presses (AMRepsAP), approximately 10 seconds rest
- Close grip chest presses (AMRepsAP)
- 200 meter ALL OUT row
- Back to back cluster set:
(weighted)- Sumo deadlifts (AMRepsAP), approximately 10 seconds rest
- Sumo deadlifts (AMRepsAP), approximately 10 seconds rest
- Sumo deadlifts (AMRepsAP)
- 200 meter ALL OUT row
- Back to back cluster set:
(weighted)- Seated low rows (AMRepsAP), approximately 10 seconds rest
- Seated low rows (AMRepsAP), approximately 10 seconds rest
- Seated low rows (AMRepsAP)
- 200 meter ALL OUT row
- Back to back cluster set:
(weighted)- Goblet alternating lateral shifts (AMRepsAP), approximately 10 seconds rest
- Goblet alternating lateral shifts (AMRepsAP), approximately 10 seconds rest
- Goblet alternating lateral shifts (AMRepsAP)
- BONUS: Repeat exercises only (no rowing) until the finisher
- FINISHER (member's choice):
(weighted)- 1 minute of close grip chest presses OR
- 1 minute of sumo deadlifts OR
- 1 minute of seated low rows OR
- 1 minute of goblet alternating lateral shifts
I chose to go with the close group chest presses
Tread Block
- 2 minute push
- 1 minute base
- 2 minute push
- 1 minute base
- 2 minute push
- 1 minute base
- 2 minute push
- 1 minute base
- 2 minute push
- 1 minute base
- 2 minute push
- 1 minute base
- 2 minute push
- 1 minute base
- 1 minute push
- 1 minute ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
I'm trying something different. To continue building my content on the inLEO platform but continue with one of my other favorite dApps I am going to post about how I generated my Actifit points in a post here but still be able to do the Actifit Post and Earn.
We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.
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 Medicine or Med Ball?
https://en.m.wikipedia.org/wiki/Medicine_ball
What are Resistance Bands?
https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands
What is a TRX?
What is the Orangetheory Everest Workout?
https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/
What is EPOC?
===> Excess Post-Excercise Oxygen Consumption
Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3457