A Balanced ESP Sesh - My Actifit Report Card: August 3 2023
Thursday, August 3, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
After yesterday's rest day, Tiffany and I was back at it this morning and we drove over to our Orangetheory home studio, OTF Nona North to workout with our fellow 5am crew and Coach Alex managed us through today's full body workout session.
As we continue our normal workout sessions, the August Orangetheory Fitness Marathon Month is revererating throughout the hundreds and hundreds of Orangetheory studios worldwide.
Orangetheory consistently organizes annual benchmarks and special workout sessions, which typically occur during expected times of the year, such as May, October, and December. Events include the Dri-Tri and the Transformation Challenges. Additionally, there's the Marathon Month challenge, which takes place every year without a designated month.
The fitness routines remain unchanged, as participants just need to record their mileage and submit it to the studio's system. The coaches ensure participants follow the guidelines.
I have chosen to participate in the Ultra challenge which is 31.1 miles and I'll be aiminuteg to hit that with some extra distance as a bonus if possible.
Tiffa picked the Half.
Tiffany and I have decided to start on the treadmills as much as possible during the Marathon Month challenge. We prefer to start on the rowers and have done that for many years, but I figure starting off on the treads will allow us to go in fresh to generate extra distance.
It was an old fashioned ESP template today with with moderate inclines % during the Strenght block and bosu usage on the floor with a heavy dose of balance exercises.
I used 10, 20, 25 and 35 pound dumbbells for the (weighted) excercises.
Not much rowing, but I did row 700 meters, hit up to 322 Watts of Power with as high as 12.1mph of rowing speed.
On the tread I ran between an average of 6.8 miles per hour and a max on the last ALL OUT at 10 miles per hour. I also skipped all the walking recoveries to ensure I meet at least two and a half miles. I figure if I can keep that as my target distance I should meet the 32 miles half way through the month but I have a full month so I am ok with finishing closer to the end of August.
The Work:
Tread Block 1
• Challenge - increase our push pace during each effort
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 30 second ALL OUT
Tread Block 2
• Challenge - maintain our fastest push from block 1
• 1 minute push @ 2%
• 1 minute base
• 1 minute push @ 3%
• 1 minute base
• 1 minute push @ 4%
• 1 minute base
• 30 second ALL OUT
Tread Block 3
• 1 minute ALL OUT
• 1 minute walking recovery (I ran throughout, no walking)
• 1 minute ALL OUT
• 1 minute walking recovery (I ran throughout, no walking)
• 1 minute ALL OUT
• 1 minute walking recovery (I ran throughout, no walking)
• 30 second ALL OUT
Floor Block 1 - 6.5 minutes
ROWER:
• Buy-in: 400 meter push row at 26 strokes per minute, check time (once only)
FLOOR:
• Circuit, repeat until time:
• 12 bosu push ups
• 12 bosu kneeling neutral grip lateral raises (weighted)
Floor Block 2 - 6.5 minutes
ROWER
• Buy-in: 200 meter push row at 24 strokes per minute, check time (once only)
FLOOR
• Work & rest, repeat until time:
• 5 bosu single arm split squats, (weighted), each side, rest
• 10 bosu kneeling tricep extensions, (weighted), rest
Floor Block 3 - 6.5 minutes
ROWER
• Buy-in: 100 meter push row at 28 strokes per minute, check time (once only)
FLOOR:
• Work & active recovery, repeat until finisher:
• 10 single arm jack presses, (weighted)
• 5 bosu kneeling single arm bicep curls, (weighted), each side
FINISHER: 30 seconds of bosu high plank alternating knee drives
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?
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 3321
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 |  |
I actually love the connection between you and Tiffany at the gym
You both connect well
Kudos!
Power Couple. Happy FriYAY @rafzat 🙏🏼
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