FriYAY Morning Orange Lights - My Actifit Report Card: June 30 2023
Friday, June 30, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Had one less workout than we usually do this week, but they were probably the best three in a span of a week that I've had in a long time. Entering 2023, the goal was to get back to form prior to 2021 and 2022 which were the two most challenging years (mentally and physically) that I had since I have been on my health and fitness journey. For most of this year, I'm leaps and bounds beyond the last two years and I feel closer to my old self than ever.
My wife has been on the same journey with me and she is not where she wants to be yet and is still struggling, but Tiffany doesn't give up as we both have become tougher througout our path to healthier lifestyle. That helps a lot even through the rough times, because we continue fighting through it so when things fall back into place then it's nice feeling the endurance, strength and power that had regressed a bit through the challenges.
This morning, Tiffany and I drove over to our home studio, OTF Nona North and worked out with the 5am crew for Coach Brooke who was subbing for Head Coach Mariah. Tiffa and I have workouts scheduled for this weekend where we will be working out for the 232nd and 233rd Orangetheory Coaches we have worked out for as a couple. Looking forward to add Coach Nancy and Coach Chloe to our every growing list.
Today's workout was more Power focused.
On the floor I went with 25 and 35 pound dumbbells for the (weighted) excercises.
On the treadmill I ran for 3+ miles which honestly don't believe I have done that in one span during an OTF session. I ran 3.1 miles on Tuesday, 3.2 miles on Thursday and 3.07 miles today. I mean, I've done it running outside a few days a week in one span. During templated workouts we are at the mercy of timed intervals at each station. Happy to have accomplished that this week. I also hit 10 miles hour of speed again today, so I set myself up to get back into double figure speeds without making any of the injuries worse.
On the rower, I had another powerful output and reached 486 watts of power and eeked out a rowing speed of as high as 13.9mph. Got in a total of 1,564 meters of rowing in a total time of 6 minutes and 29 seconds. A good amount to set us up for the weekend.
The Work:
Floor Block 1 - 4.5 minute back to back
• 6 - 10 sumo squat to upright rows with power (weighted)
• 10 total high plank to pike with alternating ankle taps, rest
Row Block 1
• 30 second ALL OUT row
• 30 second rack & rest
• 30 second ALL OUT row
• 30 second rack & rest
• 30 second ALL OUT row
Floor Block 2 - 4.5 minute back to back
• 6 - 10 clean to front squats (weighted)
• 5 standing wood choppers, each side, (weighted) rest
Row Block 2
• 30 second ALL OUT row
• 30 second rack & rest
• 30 second ALL OUT row
• 30 second rack & rest
• 30 second ALL OUT row
Floor Block 3 - 4.5 minute back to back
• 6 - 10 hip hinge swings (weighted)
• 5 bird dog with lateral toe taps, each side, rest
FINISHER: Member’s choice of: (I chose the (weighted) hip hinge swings)
• 45 seconds of sumo squat to upright row with power OR
• 45 seconds of clean to front squat OR
• 45 seconds of alt standing wood chopper OR
• 45 seconds of hip hinge swing <===
Just like Tuesday and yesterday, I ran through ALL the walking recoveries.
Tread Block 1
• 45 second push
• 45 second base
• 45 second push
• 45 second base
• 45 second push
• 45 second ALL OUT
Tread Block 2
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
Tread Block 3
• 45 second push
• 45 second base
• 45 second push
• 45 second base
• 45 second push
• 45 second ALL OUT
Tread Block 4
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
Tread Block 5
• 45 second push
• 45 second base
• 45 second push
• 45 second base
• 45 second push
• 45 second ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
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 3292
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 |  |
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