Week Starting Burner - My Actifit Report Card: August 28 2023
Monday, August 28, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
It's been a funky last few days, but somehow I've managed to get my workouts in. I got sick ending the week, but only missed Friday's workout and was back at it through the weekend and as usual I "Never Miss A Monday" or at least on average never miss a workout to begin the week.
Unfortunately, folks are getting sick all over the place and it caught Tiffany as well as my stepson, so Tiffa skipped today's workout of course and she also canceled tomorrow's workout as well.
So I headed out to the home studio OTF Nona North and worked out with the 5am crew and Coach Mariah leading the members through the template as the champ she is.
I got to do this template earlier this month, so I was able to flow through it rather nicely. It was important for me not to overextend myself since I'm already at less strength as I edge towards feeling at a 100%.
I went with 20 and 30 pound dumbbells for the (weighted) excercises to keep myself from straining any of my old injuries. The pesky areas have not been barking too much lately so I want to ride that wave.
I ended up burning 600 calories and I was happy with that. My splat points we non-existent outside of the lowly one that I generated but that really didn't tell the true story of my effort today.
Although, the rower work today was minuteimal I went beastmode during that short time. I rowed a high of 571 WATTS OF POWER at a high of 14.7 mile per hour rowing speed. For me anything over 500 is very rare but once in a while I can crank one out.
On the treadmill block I added another 2.57 miles to the Orangetheory Marathon Month Challenge.
I ran the last ALL OUT at 10 miles per hour for good measure.
The Work:
Floor Block 1 - 7 minutes
• Back to back: strong & stable:
• 6 swing lunges (forward the back pendulum style), (weighted), each side
• 6 TRX single leg squats, each side, rest
• Back to back: strong & stable:
• 6 high rows (weighted)
• 6 TRX single arm low rows, each side, rest
Floor Block 2 - 7 minutes
• Back to back: strong & stable:
• 6 single arm neutral grip thruster with rotations, (weighted), each side
• 6 single leg shoulder presses, (weighted), rest
• 2 rounds of:
• 100 meter ALL OUT rows (challenge: within 0:15 - 0:30 seconds), rest between each round.
Floor Block 3 - 7.5 minutes
• Member’s choice: (I chose the Strong Circuit)
• Circuit - strong (weighted):
• 6 swing lunges, each side
• 6 high rows
• 6 single arm neutral grip thruster with rotations, each side
• 10 double crunches (this was added to the mix)
OR
• Circuit - stable:
• 6 TRX single leg squats, each side
• 6 TRX single arm low rows, each side
• 10 TRX rollouts
• 6 single leg shoulder presses
FINISHER: 30 second increased intensity of the exercise we were on individually at the moment (I was doing the double crunches)
Tread Block 1
• 30 second push
• 1 minute base
• 1 minute push
• 1 minute base
• 2 minute push
• 1 minute base
• 30 second ALL OUT
• Check distance
Tread Block 2
• 2 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 30 second push
• 1 minute base
• 30 second ALL OUT
• Match or beat previous distance
Tread Block 3
• 7 minute run for distance, last 30 seconds was an ALL OUT
• Match or beat our previous best distance from Tread Block 1 OR 2
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
Adding 2.57 miles this morning brought my August totals up to 55.2 miles with a few days remaining to the month.
I’ve blasted past the Ultra goal of 31.1 miles.
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
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 3342
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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This is good
Keep it up with your exercise
Tomorrow is another resting day for you
Absolutely and this morning’s template was a new one that centered around PSL = presses, squats and lunges oh my @rafzat