Made Every Second Count  - My Actifit Report Card: February 6 2025

Made Every Second Count

Thursday, February 6, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning Coach Nick mentioned during one block of exercises to make every second count and that hit home, so today's Orangetheory Fitness workout was definitely one of those templates that I was beyond methodical with everything I did as I continue to feel more comfortable moving around with the injured foot.

Today was the third workout of the week for Tiffany and me after taking two weeks off to rest the foot and I'm still feeling a little rusty but there were moments todays where things just felt normal.

The blocks on the floor was a work and rest template with strength overtones and on the treadmill I ran an 8.5 mile per hour ALL OUT at the end which is the fastest I've run since returning this week.

My calorie burn was barely over 600 but I finally got back to rowing over 400 WATTS of POWER with a high of 452 at a high of 14.3 mile per hour rowing speed. Without a doubt the best this week. I was struggling early on with the watts but it was a matter of time that I would get that wattage up.

We are scheduled for another session tomorrow and of course I'll make every second count.

This morning's workout recap is below.

Today's Workout Recap

Floor Block 1: 5-minute circuit

• We completed 8 upright rows with resistance bands around our calves.
• We completed 8 deadlifts while keeping the resistance bands in the same place.

Floor Block 2: 17-minute work and rest

• We performed 6–10 total alternating transverse goblet squats, then rested.
• We performed 6–10 seated hammer curls, then rested.
• We performed 6–10 total alternating goblet step-down toe taps, then rested.
• We performed 6–10 seated shoulder presses, then rested.
• We performed 6–10 total alternating goblet lateral shifts, then rested.
• We completed a 150-meter ALL OUT row, then rested.
• We repeated the circuit until the finisher, performing a 45-second hammer curl to shoulder press.

Tread Block 1: 5-minute treadmill block

• We ran for 90 seconds at base pace.
• We ran for 75 seconds transitioning from base to push pace.
• We ran for 60 seconds at push pace.
• We ran for 45 seconds transitioning from push to ALL OUT pace.
• We ran for 30 seconds at ALL OUT pace.

Tread Block 2: 17-minute treadmill block

• We ran for 90 seconds at push pace.
• We ran for 45 seconds at base pace.
• We ran for 45 seconds at ALL OUT pace.
• We walked for 45 seconds at walking recovery pace.
• We ran for 75 seconds at push pace.
• We ran for 45 seconds at base pace.
• We ran for 45 seconds at ALL OUT pace.
• We walked for 1 minute at walking recovery pace.
• We ran for 60 seconds at push pace.
• We ran for 45 seconds at base pace.
• We ran for 45 seconds at ALL OUT pace.
• We walked for 75 seconds at walking recovery pace.
• We ran for 45 seconds at push pace.
• We ran for 45 seconds at base pace.
• We ran for 45 seconds at ALL OUT pace.
• We walked for 90 seconds at walking recovery pace.
• We ran for 30 seconds at push pace.
• We ran for 45 seconds at base pace.
• We ran for 45 seconds at ALL OUT pace.

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/

What are TRX "Pallof" Presses

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3674

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

Aerobics, Gym, Weight Lifting, Walking, Treadmill, Running

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