IN it for the GrINd - My Actifit Report Card: July 27 2023

Thursday, July 27, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

I went solo this morning as my wife Tiffany took an extra rest day, so I drove over to our home studio OTF Nona North to put in the sweat equity with the 5am crew and Coach Alex managing us through today's full body workout template.

The rest day yesterday was needed and why we make sure to take them every Wednesday.

I'm dealing with a couple of nagging injuries and I was feeling better than Tuesday when I was really on my last drop of energy. Today, I had much more energy, but still not at top notch level I expect from myself.

I cut myself slack, so as long as I showed up and put in the work for the full session then I always come back to feeling proud of myself.

Today was a repeat of the “choose your own adventure” on the running side of the template from earlier this month.

On the floor:

Was “Tempo Couplets” and a core burn out to end the final block before heading to the treads. Very little rowing today.

On the treadmills:

The progression for each interval followed steady, steady to intense, intense to max effort, and max effort for each burst. The aim is to step up one part of each interval from the previous one (e.g., either raise the resistance for the steady to intense part or the intense to max effort, or speed up the pace for the steady, intense, or max effort phase). Inclined % focused blocks.

Got in 2.5 miles and I ran all the inclines. I also managed to hit the lowest of the double figure speeds at 10 miles per hour.

Rowing was minimal, but did hit 343 watts of power and rowing speed of 12.2 miles per hour.

Used 15, 25 and 35 pound dummbells for the (weighted) exercises. Not a smart move doing the single arm clean to presses using 35 pounders with the lingering elbow and shoulder issues but I finished them out with the 25's.

The Work:

Floor Block 1 - 8.75 minutes

• ⁠2 rounds back to back "tempo couplet":
⁠• ⁠10 total TRX alternating jump lunges
⁠• ⁠6 split squats with rotations, eash side, (weighted), rest
• ⁠2 rounds back to back tempo couplet:
⁠• ⁠10 TRX high rows (explosive)
⁠• ⁠6 single arm high pulls, each side, (weighted), rest
• ⁠If we were finished then repeat all exercises as a single block

Row Block - 8.75 minutes - "work & active recovery"

Challenge: 3 or more rounds
• ⁠6 single arm clean to presses, each side, (weighted)
• ⁠10 sumo goblet squats
ROWER:
• ⁠150 meter base row

Floor Block 2 - 3.75 minutes burn out

• ⁠Repeat until finisher:
⁠• ⁠bicycle crunches, AMRepsAP (As Many Reps As Possible)
⁠• ⁠crab alternating toe reaches, AMRepsAP

FINISHER: 15 seconds in a hollow hold

Tread Block 1

• ⁠75 second base
• ⁠1 minute base - add 1 to 3% incline (I chose 3%)
• ⁠45 seconds - maintain incline, increase pace
• ⁠30 seconds - maintain pace, add 1 - 3% incline (I chose to go up to 5%)
• ⁠15 seconds - maintain incline, increase pace

Tread Block 2

• ⁠75 second base
• ⁠1 minute base - add 1 to 3% incline (I chose 3%)
• ⁠45 seconds - maintain incline, increase pace
• ⁠30 seconds - maintain pace, add 1 - 3% incline (I chose to go up to 5%)
• ⁠15 seconds - maintain incline, increase pace

Tread Block 3

• ⁠75 second base
• ⁠1 minute base - add 1 to 3% incline (I chose 3%)
• ⁠45 seconds - maintain incline, increase pace
• ⁠30 seconds - maintain pace, add 1 - 3% incline (I chose to go up to 5%)
• ⁠15 seconds - maintain incline, increase pace

Tread Block 4

• ⁠75 second base
• ⁠1 minute base - add 1 to 3% incline (I chose 3%)
• ⁠45 seconds - maintain incline, increase pace
• ⁠30 seconds - maintain pace, add 1 - 3% incline (I chose to go up to 5%)
• ⁠15 seconds - maintain incline, increase pace

Tread Block 5

• ⁠75 second base
• ⁠1 minute base - add 1 to 3% incline (I chose 3%)
• ⁠45 seconds - maintain incline, increase pace
• ⁠30 seconds - maintain pace, add 1 - 3% incline (I chose to go up to 5%)
• ⁠15 seconds - maintain incline, increase pace

I went between 6 to 8.5 miles per hour. I wanted to keep it simple with the running with this template. Instead of going faster as I know I usually do, I took the methodical route and save some for the next five days.

Also, starting August 1st the annual Orangetheory Fitness Marathon Month begins and I chose the Ultra Marathon level of the challenge.

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

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?

https://www.bosu.com/

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?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3315
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in