My Actifit Report Card: January 22 2024

Monday, January 22, 2024 - 2G - One Mile for Distance Benchmark Challenge and Switch Template - 60 Minutes

E = Endurance
S = Strength
P = Power

After the running event this past Saturday Tiffany and I took yesterday off from working out and were up bright and early this morning to do just that.

It's not often where the week begins with a benchmark challenge, but today was the one mile for distance benchmark challenge which is one of the oldest challenges under the orange lights.

I've had decent showings in the past and my personal record is running the one mile distance 6 minutes and 36 seconds but that was before the pandemic, injuries and of course age lol. I got that personal record back in October 7, 2020 and I have come to the reality that I will not match or beat that PR.

I've been struggling the last few years trying to reach that mark again and I believe it may have messed with my mind a bit. So it became apparent that I needed to find a new goal for myself and take it from there. I truly felt that if I can run it under 7.50 minutes I will consider that a win and I did it in 7:46 minutes, so mission accomplished. If I can maintain that mark for a few years then I'll be happy with that.

My Personal Record:

My Pivot Goal Met:

The benchmark challenge was just part of today's Orangetheory Fitness session of course.

Studio (OTF Nona North - our home studio)

Time (5:00am)

Coach (Alex)

With today's one minute challenge we also had a switch template included in the workout. This allows for the two groups to get the challenge in and also the workout evenly. OTF workouts regardless if it's one, two or three groups we ALL do the same workout albeit based on where you begin rower, tread or the floor you will end up at the other stations to and that is where the Coach earns their pay as they manage us through the template.

I burned 690 calories, not a lot of rowing today but got in a under 800 meters but reached a high of 457 WATTS OF POWER at a high of 13.9 mile per hour rowing speed and totaled 1.81 miles that included the 1 mile challenge and did run a 12 mile per hour ALL OUT at the end. We usually run much more than that on the daily basis but some templates may not have as much rowing and/or tread work.

I kept it really simple with 15's and 25 pound dumbbells for the (weighted) exercises.

The Work:

Switch Template

Block 1: Treadmill

• 30 second Push
• 30 second walking recovery
• 30 second Push to ALL OUT
• 30 second walking recovery
• 30 second ALL OUT

Floor Block 1

• 30 second butt kicks
• 30 second 3 x high knees to alternating knee drives
• 30 second butt kicks
• 30 second 3 x high knees to alternating knee drives
• 30 second lateral hop to squat jumps

Treadmill Block 2

• 14-minute mile benchmark
• When done, 0.1-mile run to 100-meter row

Floor Block 2
2 rounds:

• 8 x bench reverse flys (weighted)
• 8 x concentration curls (weighted)

2 rounds:

• 8 x single leg step downs (weighted)
• 8 x single leg deadlift to high knees

Repeat until time

Treadmill Block 3

• Same as Block 1

Floor Block 3

• 30 second alternating shoulder tap plank
• 30 second superheroes
• 30 second alternating shoulder tap plank
• 30 second superheroes

Finisher

• 30 second plank mountain climbers

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

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?

https://www.bosu.com/

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?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3443
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 lb		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in