Quick Infused FriYAY Burn - My Actifit Report Card: March 10 2023
Friday, March 10, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Well, the finish line NOT finish line is here. What do I mean by that? Well, I've been an Orangetheory Fitness member for over 9 years and I've worked out in over 3,200+ high intensity interval training sessions under the orange lights and I haven't really stopped working out in multiple studios and a few hundred coaches as part of my sweat equity.
Things got a bit rough for two years and through those challenges, my wife Tiffany and I kept on showing up. Yes, I introduced my wife to OTF and she is only one year behind me in years put into it, but most of those hundred coaches her and I have worked out for as a couple.
So, 2023 has reverted back to the good years where we are feeling much better and crushing workouts, running 5K's and 10K's at running events and back to fully focusing on what we put into our bodies.
When you have the experience of a successful personal health and fitness journey and it becomes a passion then even through the rough times, you stay consistent. Perhaps the focus takes a detour a bit, but consistency keeps you in the game.
Tiffany and I crushed our latest challenge, which is one we've done multiple times during our OTF membership and we go get our in body scan to put a bow on our participation in the January to March tranformation challenge.
For Tiffany and me it was about the transformation challenge itself, but what we consider the every other year reset. You know? The holidays rolls around and you gain a few extra pounds.
This time around it was more than that. It had more meaning. COVID, injuries, mental anguish, car accidents. We had to bury all that shit this year and it's full speed ahead.
I'm confident that I've come pretty close to my goal in this reset round, but it doesn't end there. I'll continue working to get all the way back to my very best level before March 2021. March 2021 though December 31, 2023 was just elevated challenges.
Not to mention, we have a New York trip in a few months that I need to make room for as I'll surely be stuffing my face when I get back to where I was born and raise.
So in essence, this was phase one of the resent and after the in body scan, phase 2 begins.
This morning, Tiffa and I worked out with the 5am crew at the home studio OTF Nona North and Head Coach Mariah.
Today, Orangetheory Fitness was celebrating their 13th year in operation and I'm honored to have been a member for over 9 of those years.
On to the workout:
Because there was that extra incentive to celebrate OTF today, they added some extra fun stuff in today's workout.
For the treadmill work they added inclines %
Not a lot of running today, but I squeezed out 1.85 miles and kept my speeds between 6.3 miles per hour with a high of 7.1mph. There wasn't really a need to hit the 8 plus or run ALL OUTS at 10mph to 12mph.
With inclines, maintaining speeds running uphill is tough but we have been doing it for years at OTF just that everyday it's not incline focus but it happens enough.
For the row work, we also didn't do as much individually, but we amped it up in a partner workout later on in the template.
Individually, I rowed over 1000 meters.
Tread Block 1
• 1.75 minute push to base
• 2 minute push to base @ 4%
• 2 minute push to base @ 2%
• 15 second push to base @ 5%
Row Block
• 3 minute row for distance
• check distance
Tread Block 2
• 1.75 minute push to base
• 2 minute push to base @ 4%
• 2 minute push to base @ 2%
• 15 second push to base @ 5%
For the floor work it's where the quick infusion is evident. Coach suggested keep the dumbbells to mid weight, because of the type of template today was. I chose to keep it at 25 pound dumbbells, but used a 35 pounder for the sumo deadlift.
AQAP = As QUICK As Possible:
Floor Block 1 - 6 minutes Rep & Recover
• 1.75 minutes to do:
• 10 TRX low rows (AQAP)
• 10 sumo deadlifts (AQAP)
• 10 bridge hold with tricep extensions (AQAP)
• 10 sit up with knee tucks (AQAP)
• 15 seconds of high knees
• 1.75 minutes to do:
• 10 TRX low rows (AQAP)
• 10 sumo deadlifts (AQAP)
• 10 bridge hold with tricep extensions (AQAP)
• 10 sit up with knee tucks (AQAP)
• 15 seconds of high knees
• 1.75 minutes to do:
• 10 TRX low rows (AQAP)
• 10 sumo deadlifts (AQAP)
• 10 bridge hold with tricep extensions (AQAP)
• 10 sit up with knee tucks (AQAP)
• 15 seconds of high knees
Tread Block 3
• 45 second push
• 1 minute push @ 4%
• 1 minute push @ 2%
• 15 second push @ 5%
Floor Block 2 - 6 minutes rep & recover
• 1.75 minutes to do:
• 10 TRX low rows (AQAP)
• 10 sumo deadlifts (AQAP)
• 10 bridge hold with tricep extensions (AQAP)
• 10 sit up with knee tucks (AQAP)
• 15 seconds of high knees
• 1.75 minutes to do:
• 10 TRX low rows (AQAP)
• 10 sumo deadlifts (AQAP)
• 10 bridge hold with tricep extensions (AQAP)
• 10 sit up with knee tucks (AQAP)
• 15 seconds of high knees
• 1.75 minutes to do:
• 10 TRX low rows (AQAP)
• 10 sumo deadlifts (AQAP)
• 10 bridge hold with tricep extensions (AQAP)
• 10 sit up with knee tucks (AQAP)
• 15 seconds of high knees
OTF Company's Birthday Partner workout - 6.5 minutes (this is where having a partner going in already helps)
• Round 1:
• Partner A: 1 minute row for distance
• Partner B: 1 minute of reverse lunge with torso rotation
• Round 2:
• Partner B: 1 minute row for distance
• Partner A: 1 minute of reverse lunge with torso rotation
• Round 3:
• Partner A: 1 minute row for distance
• Partner B: 1 minute of reverse lunge with torso rotation
• Round 4:
• Partner B: 1 minute row for distance
• Partner A: 1 minute of reverse lunge with torso rotation
• Round 5:
• Partner A: 1 minute row for distance
• Partner B: 1 minute of reverse lunge with torso rotation
• Round 6:
• Partner B: 1 minute row for distance
• Partner A: 1 minute of reverse lunge with torso rotation
• FINISHER: partner B - 30 second ALL OUT row, partner A - 30 seconds of high knees
Tiffany and I was targeting about 1400 meters as a goal and made it.
My OTBEAT HEART RATE MONITOR RESULTS:
704 calories and 14 splats was a good day at the sweat equity office. The chart wasn't a pretty one, but the burns were good to go!
ZONES:
Tomorrow, Tiffany and I will be burning splats for Coach Mylee at OTF Millenia for our first 90 MINUTE session under the orange lights this year. We have done many through the years, but for obvious reasons there has been much fewer the last couple of years and I am stoked to get it in tomorrow on a Splaturday!
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 3211
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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