Month Startin' Super Settin' - My Actifit Report Card: September 1 2023
Friday, September 1, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Entering a new month is always exciting for me, because there is another opportunity to determine if I need to step it up or build on a good zone; mentally, physically and spiritually.
I had a solid month and although I did get a cold towards the end of the month, overall I managed my permanent injuries very well. Had an outstanding 59.60 miles of run distance during the Orangetheory August Marathon Month Challenge and only had to cancel one session because of sickness.
So ending yesterday on a high note was pretty dope: End of Month Sweat Equity
I'm also proud of Tiffany as she probably had her best month in a very long time. It has taken her a much longer time to recover from the rough two years we had previous to 2023.
It's been a solid half year for the most part.
This morning, Tiffa and I were right back at it and under the orange lights at our home studio OTF Nona North and Coach Mariah guided the 5am crew through today's template that included a run to row on the cardio side and super sets on the floor.
It was a power based template along with the run to row and super sets.
After using as high as 60 pounders yesterday, I used no heavy dumbbells this morning.
Chose to go with 10’s and 20’s for the (weighted) exercises. Shoulder was not feeling great today and have four more days of workouts before rest day next Wednesday.
I burned 640 calories, ran a tad under two miles and ended the run at a 12 mile per hour speed and rowed 1,068 meters with a high of 375 WATTS OF POWER at a high of 12.6 mile per hour rowing speed.
The Work:
Floor Block 1 - 7 minutes
• 20 seconds to do 8 tap jump squats in front of a bench AQAP, recover until next round
• 30 seconds to do 10 tap jump squats in front of a bench AQAP, recover until next round
• 40 seconds to do 12 tap jump squats in front of a bench AQAP, recover until next round
• Circuit superset:
• 8 chest flys/(weighted)
• 8 TRX low rows
Floor Block 2 - 7 minutes
AQAP = As Quick As Possible
• 20 seconds to do 8 total alternating jump lunges with a hop AQAP, recover until next round
• 30 seconds to do 10 total alternating jump lunges with a hop AQAP, recover until next round
• 40 seconds to do 12 total alternating jump lunges with a hop AQAP, recover until next round
• Circuit superset:
• 8 hammer curls (seated on bench)/(weighted)
• 8 TRX tricep extensions
Floor Block 3 - 7 minutes
• 20 seconds to do 8 total speed skaters with power AQAP, recover until next round
• 30 seconds to do 10 total speed skaters with power AQAP, recover until next round
• 40 seconds to do 12 total speed skaters with power AQAP, recover until next round
• Circuit superset:
• 8 neutral grip lateral raises/(weighted)
• 8 TRX y-raises
FINISHER (members choice):
• 30 seconds of tap jump squats (I chose these) OR
• 30 seconds of alternating jump lunges with a hop OR
• 30 seconds of speed skaters with power
RUN TO ROW:
Tread / Row Block 1 - repeat for 7 minutes
• 0.2 mile ALL OUT run
• 20 stroke push row (check distance)
Tread / Row Block 2 - repeat for 7 minutes
• 0.15 mile ALL OUT run
• 15 stroke push row (check distance)
Tread / Row Block 3 - repeat for 7 minutes
• 0.1 mile ALL OUT run
• 10 stroke push row (check distance)
Last 30 seconds was an ALL OUT on the station we were on (I was on the treadmills and ran that 12mph ALL OUT)
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
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/med-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 3345
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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I wish you a happy new month and I'm sure that you are dedicated to this month's workout
I wish you well
Happy September you, your family and friends @rafzat - thank you 🙏🏼 so much !ALIVE
@rafzat! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @ jimmy.adames. (2/20)
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