Endured the FirePower - My Actifit Report Card: November 8 2024

Endured the FirePower

Friday, November 8, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

After yesterday's session and with the rowing challenge behind me, I was right back under the orange lights crushing today's workout along with my wife Tiffany and our fellow 5am community.

Today's session was just as beast mode as every Orangetheory Fitness workout we do and today there was TWELVE all outs on the treadmills, 20 stroke rows and challenging blocks on the floor.

Tiffany, my stepsons and I have things to do tomorrow so we are skipping tomorrow's session but will be right back at on Sunday morning where we will be working our for the 274 Orangetheory Fitness coach we have worked out for as a couple.

We have a running event coming up and my left heel is hurting more than I am accustomed to. I go through assorted injuries doing these workouts but some injuries become concerning. I wouldn't be surprised if I have some sort of plantar fasciitis (PLAN-tur fas-e-I-tis).

I won't dwell on it as I'm not putting any strenuous activity on it tomorrow. We'll see how it progresses as I will be working out on Sunday, Monday and Tuesday with a rest day being on the normal Wednesday break for Tiffany and I.

With that said I put in major effort today and you would never know I was dealing with any heel issues.

Today's Workout Recap

Tread Block: 23.5 minutes

• Performed 2 minutes of push.
• Performed 2 minutes of base.
• Completed 3 rounds of 1 minute All Out and 1 minute walking recovery.
• Completed 4 rounds of 45 seconds All Out and 1 minute walking recovery.
• Completed 5 rounds of 30 seconds All Out and 1 minute walking recovery.

Floor Block: 23.5 minutes

• Performed 6 to 10 alternating chest presses slowly and then rested.
• Performed 6 to 10 alternating split squats slowly and then rested.
• Completed 20 stroke rows.
• Performed 6 to 10 bird dog low rows slowly and then rested.
• Performed 6 to 10 single-leg bridges slowly and then rested.
• Completed 20 stroke rows.
• Performed 6 to 10 Pallof presses slowly and then rested. (Orangetheory introduced this to us today),
• Performed 6 to 10 alternating neutral grip step downs slowly and then rested.
• Completed 20 stroke rows.
• If finished, completed exercises only until the finisher.

Finisher: 30 seconds push ups

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-Exercise 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 3630

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics, Gym, Moving Around Office, Weight Lifting, Walking, Treadmill, Running

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in