The Strength Before the Endurance My Actifit Report Card: November 14 2023
Tuesday, November 14, 2023 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
Today, I had an intense workout, just before Tiffany and I take a rest day tomorrow. On Thursday, there's a 12-minute run for distance challenge, and today's continuous running session was great preparation for it. This morning's workout, under the orange lights at our home studio with the 5am group and Coach Alex, was an excellent start to the day.
On the floor, in between the supersets we had 200 meter all out rows.
I used 30 through 60 pound dumbbells for the (weighted) excercises.
Uncomplicated but challenging tread block where we had three rounds of a three minute push into a four minute base. Our last effort was a minute push into a minute ALL OUT. Coach Alex managed us by having us return to our normal push each round and encourages us to bump up the paces if we felt good good enough to make that increase.
At this point, I was working on fumes but gave it enough to burn 590 calories, rowed 1,426 meters at a HIGH of 461 WATTS OF POWER at a high of 13.2 mile per hour rowing speed. I ran 2.55 miles during the non-stop running block and did end up running a 10 mile per hour ALL OUT to end the block.
The Work:
Floor Block - 23 Minutes
- Two Rounds Back to Back Superset:
- 5 Close Grip Chest Presses (weighted)
- 5 x Decline Push Up, Rest
- 200 meter ALL OUT Row (challenge was to complete between 30 seconds - 1 minute)
- Two Rounds Back to Back Superset:
- 5 Sumo Deadlifts (weighted)
- 5 Bridges, (weighted), Rest
- 200 meter ALL OUT Row (challenge was to complete between 30 seconds - 1 minute)
- Two Rounds Back to Back Superset:
- 5 Reverse Grip Low Rows (weighted)
- 5 TRX Pull Ups, Rest
- 200 meter ALL OUT Row (challenge was to complete between 30 seconds - 1 minute)
- Bonus: Repeat Exercises Only (no rowing) Until Finisher
- FINISHER: 1 Minute ALL OUT Row
Tread Block
- 3 Minute Push
- 4 Minute Base
- 3 Minute Push
- 4 Minute Base
- 3 Minute Push
- 4 Minute Base
- 1 Minute Push
- 1 Minute ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
What is EPOC?
===> Excess Post-Excercise Oxygen Consumption
Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.
We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.
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 Medicine or 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 3398
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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Perfectly said. Strength comes before endurance
Especially under the orange lights at an Orangetheory Fitness studio 💪🏽🍊🔥 !ALIVE @biyimi
@biyimi! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @ jimmy.adames. (1/20)
The tip has been paid for by the We Are Alive Tribe through the earnings on @alive.chat, feel free to swing by our daily chat any time you want, plus you can win Hive Power (2x 50 HP) and Alive Power (2x 500 AP) delegations (4 weeks), and Ecency Points (4x 50 EP), in our chat every day.