Sweat Equity Month Ender - My Actifit Report Card: July 31 2023

Monday, July 31, 2023 - 2G 60 minutes

E = Endurance
S = Strength
P = Power

Beginning the this week was ending the month simultaneously and when it's doing it under the orange lights then it's a great way to exit and enter.

Tiffany and I drove over to our home studio OTF Nona North as we usually do:

and worked out with the 5am crew for Head Coach Mariah.

Tomorrow the Marathon Month under the orange lights benchmark (month) challenge begins where if you choose to participate you get to choose a target and with Orangetheory's management we keep track of our distance which is accumulated all month long.

Honestly, it's business as usual. The full body workouts continue. The rowing and the run blocks continue.

The only difference is that those of us who participate, are adding an extra challenge to our daily grind. I chose the Ultra level, so my challenge is to total 32 miles plus of distance.

Today was less running because it was a Run to Row block so that cuts into the full running blocks. With that said, it kept our legs fresh for the start of the benchmark tomorrow.

The month ending template was a repeat of the incline % run to row + drop sets template from mid-July.

On the floor, I went with 30, 35 and 40 pound dumbbells for the (weighted) excercises.

I burned close to 600 calories but no close enough at 572.

For the run to row, I rowed 1141 meters getting as high as 315 watts of power with a rowing speed of 11.4 miles per hour.

On the tread, I totaled 1.75 miles of distance which wasn't so bad considering the back and forth from tread to rower. I did run a 10 mile per hour ALL OUT to end it.

Of course all these numbers were tame compared to the monster stats I generated yesterday: Jiffy and OTF Coach #237 - It Takes Two To Make a Thing Go Right - My Actifit Report Card: July 30 2023

The Work:

Floor Block 1 - 3 minute circuit

• ⁠5 squat to walkouts
• ⁠5 high plank to pikes
• ⁠5 pushup to super hero presses

Floor Block 2 - 8.5 minutes

• ⁠Back to back reverse drop set
⁠• ⁠6 front squat (heavy), (weighted)
⁠• ⁠front squat (heavier) AMRepsAP (As Many Reps As Possible), (weighted), rest
• ⁠10 total low plank alternating wide knee drives to leg lifts

Floor Block 3 - 8.5 minutes

• ⁠Back to back reverse drop set
⁠• ⁠6 close grip chest presses (heavy), (weighted)
⁠• ⁠close grip chest presses (heavier) AMRepsAP, (weighted), rest
• ⁠10 knee tucks sitting on the bench
• ⁠Repeat until finisher:

FINISHER: 30 seconds of front squats or close grip chest presses (I chose the chest presses)

Run/Row:

Tread/Row Block - 23 minutes

Challenge: count how many rounds you can complete (I only got in 3 full rounds and was into the fourth round when the session ended)

• ⁠Repeat until finisher:
⁠RUN
• 0.2 mile push @ 3%
⁠• 0.1 mile base
⁠• 0.2 milepush @ 5%
⁠• 0.1 mile base
ROW
⁠• ⁠200 meter ALL OUT row

FINISHER: 30 second ALL OUT on whichever station you are on (I was on the treads)

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 3319
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