Enter the FriYAY - My Actifit Report Card: September 15 2023

Friday, September 15, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

It goes without saying that I'm always stoked when Fridays get here. It has always been my favorite day of the week.

This morning my wife Tiffany and I headed over to our Orangetheory Fitness home studio, OTF Nona North to workout with the 5am crew and Coach Mariah managing us through a very badass template. Coach Mariah is doing less classes now, so we are cherishing those few a week that she is coaching as she gives more time to her other interests.

I feel a little more drained lately, but I'm not too concerned as I've been doing these full body workout for years and expect to have some more struggle bus weeks or months due to injuries and of course age lol.

With that said, I still had some highlights I can always point to.

Huge mixed timed intervals with distance challenges included in today’s template and inclines % as part of the challenge in today’s run blocks.

I used 10-, 20- and 40-pound dumbbells for the (weighted) exercises. Today's template didn't call for super heavy weights, but I did choose the 40's for the lunges.

Burned over 600 calories.

Totaled 2.72 miles on the treadmills mostly on inclines % and did run a 10.5 mile per hour ALL OUT at the end of the tread block.

Got over 300 watts of power on the rowers and got in 1,455 meters of rowing.

The Work:

Tread Block 1

• Reset monitor

• 4.5-minute run for distance

• Check distance

Tread Block 2

• Reset monitor

• 3-minute run for distance @ 5%

• Match or beat half your distance from block 1

Tread Block 3

• 45 second ALL OUT

• 30 second walking recovery

• 45 second ALL OUT

• 30 second walking recovery

• 45 second ALL OUT

Tread Block 4

• ⁠Reset monitor

• 3-minute tread for distance @ 5%

• Match or beat distance from block 2

Tread Block 5

•Reset monitor

• 4.5-minute tread for distance, last 30 second is ALL OUT

• Match or beat double distance from block 4

Floor Block 1 - 4.5-minute work & active recovery

• ⁠6 total alternating forward lunges (weighted)

• 6 total high plank alternating taps (with a dumbbell in front of us to tap)

• 12 superheroes

Row Block 1

• Reset monitor

• 3-minute row for distance

• Check distance

Floor Block 2

• 45 seconds of walkout to power pushups, count reps

• 30 second recovery

• 45 seconds of walkout to power pushups, count reps

• 30 second recovery

• 45 seconds of walkout to power pushups, count reps

Row Block 1

• Reset monitor

• 3-minute row for distance

• ⁠Match or beat distance from block 1

Floor Block 3 - 4.5 minutes work & active recovery

• 6 x good mornings (weighted)

• 6 half kneeling around the worlds (weighted)

• 12 total crunch holds with alternating heel taps

• ⁠Repeat until finisher

FINISHER: 30 seconds of power pushups

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?

https://www.bosu.com/

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?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3355
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